Enjoy delicious low-carb dishes from The 30 Minute Diabetes Cookbook

Simple, delicious and nutritious – low-carb recipes to improve your health

Spicy green omelette Serves: 1

2 eggs

2 tbsp coriander or flat-leaf parsley, leaves and stems finely chopped

2 tbsp double cream

1 hot red or green Thai chilli,

finely sliced

Salt and freshly ground

black pepper

A knob of butter

25g mature cheddar cheese,

grated

A large handful of watercress and/or baby spinach, roughly chopped

● Make sure you have a warm plate ready and everything you need to hand, in order to work quickly.

● Crack the eggs into a bowl and add the coriander (or parsley), cream and chilli and whisk with a fork until well combined. Season with plenty of black pepper and a pinch of salt. Set aside.

● Melt the butter in a non-stick frying pan over a medium heat. Swirl it around to coat the base of the pan.

● Increase the heat to high and add the eggs. Use a spatula to move the eggs around for about a minute, crisscrossing the pan to get the runny eggs to the bottom but making sure there are no holes in the omelette.

● When the outer edges become opaque, run the spatula around the rim of the pan to loosen it. Shake the pan to make sure the omelette can slide.

● Scatter cheese over the whole omelette, followed by the watercress and/or spinach. Reduce the heat to low, put on the lid and leave for a couple of minutes. Serve straight away.

Serves: 4

Around 700g fennel bulbs (untrimmed weight)

4 tbsp extra virgin olive oil

1 medium orange

Salt and freshly ground black pepper

4 x 120g salmon steaks

1 medium brown onion, sliced into half-moons

4 tbsp white wine or water A few sprigs of thyme or 1 tsp of dried thyme or rosemary

● Trim the tough stalks and base away from the fennel, reserving a few feathery green fronds to serve. Cut the bulbs into 1cm slices from top to base.

● Cook in boiling water for 5 minutes, then drain in a sieve and set aside.

● Preheat the oven to 200°C/180°C fan/gas mark 6 and brush a roasting tray with a little of the oil.

● Use a sharp knife to cut away the peel from the orange, trying to waste as little flesh as possible. Then cut the orange in half and rest each half on a board, flat-side down. Cut each half into 6-7 segments.

● Season the salmon all over and lay on the prepared tray. Put the drained fennel, onion and orange around the fish and season with salt and pepper.

● Pour the wine (or water) over the vegetables. Drizzle the remaining oil over the fish and scatter the thyme (or rosemary) over everything.

● Bake for 12-15 minutes or until the fish is cooked through.

● Serve straight away, scattered with the reserved fennel fronds.