DR MICHAEL MOSLEY'S diabetes busting lunches  (2024)

Thai veggie stir-fry

Serves 2

● 125g egg noodles

● 1 in piece of ginger

● 1 garlic clove

● 1 red chilli, seed removed

● 2 tsp vegetable oil

● 100g green beans, cut into 1 in lengths

● 150g broccoli, cut into small florets

● 1 red pepper, sliced

● 100g button mushrooms, halved

● 2 spring onions, sliced into 1 in lengths

● 1 tbsp light soy sauce

Cook the noodles according to the packet instructions then drain and rinse under cold water.

Peel the ginger and garlic, then finely chop together with the chilli.

Heat the oil in a large frying pan or wok and cook the ginger, garlic and chilli for 1 minute, stirring continuously.

Add the green beans and broccoli and a splash of water and cook for 2 minutes until the water has evaporated.

Add the red pepper, mushrooms and spring onions and stir-fry everything together for 2 minutes.

Add the noodles to the pan and pour over the soy sauce.

Give everything one final stir before serving into bowls.

One pot lemon chicken pasta with peas and spinach

Serves 2

● 125g pasta

● 2 tsp olive oil

● 1 lemon, zest and juice

● 100g spinach

● 100g frozen peas

● 1 cooked chicken breast, about 100g, sliced

Put the pasta, lemon zest, olive oil and some seasoning in a wide pan and cover with 500ml of water.

Bring to the boil and cook for 8 minutes, then stir in the spinach, peas and chicken and cook for a further 2 minutes.

Stir in the lemon juice and serve in bowls.

Cottage cheese, chutney and tomatoes on crackers

Serves 2

● 4 tbsp cottage cheese

● 6 small crackers

● 2 tbsp chutney

● 2 medium tomatoes, sliced

Spread the cottage cheese on to the crackers, then top with the chutney, sliced tomatoes and some black pepper.

Curried lentil salad with boiled egg, cucumber and tomato raita

Serves 2

● 1 egg

● 1 tbsp low-fat plain yogurt

● 1 tsp curry powder

● 400g tin of cooked lentils, drained

● 50g spinach, roughly chopped

● ¼ cucumber, finely chopped

● 1 tomato, finely chopped

● ¼ lemon, juiced

Cook the egg in boiling water for 7 minutes, then drain, cool, peel and cut into quarters.

Mix the yogurt, curry powder and some seasoning together in a bowl the stir in the cooked lentils and spinach.

Mix the cucumber, tomato and lemon juice together to make a raita.

Serve the lentils topped with the egg and raita.

Ploughman’s lunch

Serves 2

● 1 egg

● 2 handfuls mixed salad leaves

● ¼ lemon, juiced

● 1 tsp olive oil

● 1 large tomato, cut into wedges

● 2 slices (40g) of thick cut ham

● 1 tsp wholegrain mustard

● 50g cheddar cheese, cut into 4 slices

● 2 tbsp chutney

● 2 gherkins, halved

● 1 small slice wholegrain bread, halved

Cook the egg in boiling water for 7 minutes.

Drain and cool, then peel and cut in half.

Dress the salad leaves with the lemon juice, olive oil and some seasoning.

Divide the remaining ingredients between 2 plates to serve.

Pesto tuna on toast

serves 2

● 145g tin of tuna in spring water, drained

● 1 heaped tbsp green pesto

● 1 heaped tbsp low-fat plain yogurt

● 2 slices wholegrain bread, toasted

● 2 medium tomatoes, sliced

Mix the tuna, pesto and yogurt together in a small bowl with some black pepper. Spread on to the toast and top with the tomato to serve.

Chicken Caesar salad with croutons and yogurt dressing

Serves 2

● 1 slice wholegrain bread, torn into chunks

● 1 tbsp low-fat plain yogurt

● 1 tsp Dijon mustard

● 1 tsp extra virgin olive oil

● 1 tsp white wine vinegar

● 1 cooked chicken breast, about 100g, shredded into bitesize pieces

● ½ cucumber, sliced

● 1 head romaine lettuce, roughly chopped

● 10g parmesan, shaved

Heat a non-stick frying pan and quickly toast the chunks of bread until they are golden brown and crunchy.

Mix the yogurt, mustard, oil, white wine vinegar and some seasoning together to make the dressing.

Combine the cooked chicken, cucumber and lettuce in a bowl and stir through the dressing.

Serve topped with the croutons and some parmesan shavings.