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Creamy Prawn and Pepper Casserole

Total Preparation & Cooking Time: 50 minutes (10 min Prep, 40 min Cook)
Serving Size: Serving Size: 1 cup. Serves: 4

2 sweet potatoes, peeled and quartered
100ml skim milk
50ml nonfat sour cream
Hot pepper sauce to taste
1/4 teaspoon garlic powder
1 medium-sized onion, diced
2 green bell pepper, diced
50ml dry white wine
200ml condensed lowfat cream of mushroom soup
200g medium raw prawn, peeled, deveined & sliced
2 tablespoons parmesan cheese

Prepare the mashed potatoes: Place potatoes in pan and cover with water. Bring to a boil; reduce to a simmer. Cook until tender- about 20 minutes. Drain and mash well then add the next four ingredients. Spread into 9 inch by 9 inch baking dish.

Next, preheat oven to 350°. Heat a 12 inch nonstick frying pan over medium high. Lightly spray with vegetable cooking oil. Fry the onion and bell peppers until brown and tender – about 4 minutes. Add wine, cream of mushroom soup, sour cream and shrimp; bring to a boil then reduce to a simmer. Simmer for a few minutes until shrimp are done.

Pour over top of mashed potatoes in baking pan. Top with parmesan cheese. Bake until heated through and cheese melts, about 20 minutes.

Nutritional Information
Serving Size: 1 cup
Servings Per Recipe: 4
Amount Per Serving
Total Fat4g
Saturated Fat1.5g
Trans Fat0g
Dietary Fibre5g
Vitamin A1500iu (30%)
Vitamin C120mg (200%)
Calcium250mg (25%)
Iron4.5mg (25%)
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.