EAT TO AVOID DIABETES

Reduce blood-sugar spikes with these tasty low-carb meals

Pepper quiches

Swap the pastry base for pepper halves. These colourful vessels are great for a variety of fillings and cook perfectly in half an hour.

Serves 2 • Prep 10 mins • Cook 30 mins

+ 2 red peppers, halved, cored and deseeded

+ 1tbsp extra virgin olive oil 

+ 1 small onion or fat spring onion, finely chopped 

+ 100g smoked bacon or ham, diced, or 1 sausage, peeled and crumbled 

+ 4 eggs, beaten 

+ 25g mature Cheddar or other hard cheese, grated 

1 Heat the oven to 200C Fan/Gas 7. Put the peppers in a small oven dish or roasting tray. They should fit snugly, so that they support one another and can be easily filled. Roast for 10 mins, remove and set aside.

2 Meanwhile, make the filling. Heat the oil in a frying pan and fry the onions and bacon, ham or sausage together over a medium heat for 5-7 mins until the onions are translucent and the meat is lightly browned. Set aside to cool.

3 Season the eggs with a good pinch of salt and plenty of pepper. Stir in the cheese, then add the onion and bacon mixture.

4 Pour the mixture into the peppers, making sure they can't tip over. Cook for 20 mins, or until the peppers are tender and the filling is set and lightly browned. Serve with a salad or some green vegetables.

Per serving (2 halves): 428 cals, 29g fat, 10g sat fat, 10g carbs