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.