What began as a secret Instagram account During Emma Peterson's time training to become a corporate lawyer, she has since transformed her skills into a thriving culinary empire.
With over 1 million followers now, Peterson's food platform, The Fit Londoner , has cultivated a dedicated following due to its straightforward approach, high-protein Recipes created using mostly unprocessed ingredients and without refined sugars – each one designed to be just as tasty as it is healthful.
"I'm really into quick, easy dishes that pack strong flavors and healthy components, which is why I enjoy one pan meals According to Petersen, who left her job to become a full-time content creator, "These tools aren't merely for avoiding unnecessary effort in the kitchen and reducing dishwashing time—though let's face it, those are definitely our favorite perks! They're also designed to enhance flavors quickly with less effort."
Typically, preparing all the components simultaneously enables the flavors to blend and mature during the cooking process, resulting in dishes that are incredibly intricate and extremely delicious. This method requires minimal work and cleanup, yet delivers maximal flavor, which is precisely why I adore it.
In this section, she presents three recipes from her first cookbook. Healthyish …
Garlic and Parmesan shrimp orzo
Serves 4
- 400g uncooked king prawns/large shrimp
- 4 garlic cloves, minced
- 1 onion, finely diced
- 1 zucchini, cut into thin half-moon slices
- 250g orzo
- 1 litre vegetable stock
- 1 tablespoon of reduced-fat crème fraiche
- 1 tablespoon of coarsely chopped parsley, plus additional for serving
- extract from half a lemon
- 1 tablespoon of grated Italian hard cheese, plus some additional for serving
- salt and pepper
- olive oil
- lemon wedges, to serve
Warm up 1 tablespoon of olive oil in a covered skillet over medium-high heat. Flavor the shrimp with some salt, pepper, and one finely chopped garlic clove.
Add the prawns Into the pan and cook for two minutes per side, or until fully cooked yet slightly blackened externally. Take them out of the pan and place aside.
In the same pan, adding more oil if needed, combine the onions, leftover minced garlic cloves, and courgette slices. Sauté over medium heat for about five minutes until the courgettes become tender.
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Add the orzo and stir to ensure it is evenly coated. pasta Next, add three-quarters of the stock. Allow it to come to a boil, then lower the heat and let it simmer with the lid on for six to ten minutes, following the cooking time suggested on your package of orzo.
Take off the lid and mix occasionally to prevent the orzo from sticking to the base of the pan. Should the mixture appear somewhat dry, incorporate the rest of the stock.
Once six to ten minutes have elapsed, take off the lid and increase the heat. Continue cooking without cover for a short while, stirring often, until most of the liquid has been absorbed and the orzo reaches an ideal chewy texture.
Remove the pan from the heat and mix in the crème fraîche, parsley, lemon juice, and grated cheese. Adjust the seasoning with salt and pepper as needed. Put the prawns back into the pan and gently combine them.
Garnish the orzo with a sprinkling of parsley and grated cheese along with a lemon wedge on the side.
Colorful chimichurri chicken thighs paired with big couscous
Serves 3–4
- 600g of chicken thighs without skin or bones
- 1 red onion, cut into thin slices
- 1 red bell pepper, cut into thin slices
- 100g slender green beans, sliced in two
- 200g giant couscous
- 400ml chicken stock
- salt and pepper
- olive oil, for cooking
For the chimichurri
- 3 tablespoons of extra virgin olive oil
- 1 tbsp wine vinegar
- 2 tbsp finely diced parsley
- 3 garlic cloves, minced
- 1 small deseeded red chili, finely minced
- 1 tsp dried oregano
- 1 teaspoon of finely ground sea salt
- ½ tsp pepper
Warm 1 tablespoon of olive oil in a deep covered skillet over medium-high heat. Then add the chicken thighs Season them generously with salt and pepper, and cook for approximately five minutes on each side until they develop some color and become thoroughly cooked. Then, transfer them to a clean plate, cover with foil, and set aside.
Place the same pan back over medium heat, adding extra oil as necessary. Introduce the onions and peppers, cooking them together for approximately two minutes until they begin to soften. Next, include the green beans and continue cooking for another four minutes. Then add the couscous, stirring gently to ensure the grains are evenly coated with oil before pouring in the broth. Adjust the seasoning according to your preference.
Lower the heat to a gentle simmer, place the lid on, and allow the mixture to cook for 10 minutes, giving it a stir midway, until the couscous becomes soft and most of the liquid has been absorbed.
In the meantime, combine the chimichurri ingredients in a small bowl and mix thoroughly. After the couscous is prepared, place the chicken thighs back into the pan, letting them heat up within the mixture.
Spread the chimichurri over the chicken and couscous, then serve right away.
Greek-inspired orzo
Serves 4 as a primary dish, 6 as a secondary option.
- 1 red onion, chopped into small pieces
- 3 garlic cloves, minced
- 100g pitted Kalamata olives
- 1 x 200g can of chickpeas, rinsed
- 80 grams of sun-dried tomatoes, coarsely chopped
- 1 tsp dried oregano
- 250g orzo
- 500g passata
- 500ml vegetable stock
- 20g crumbled feta
- a small bunch of coarsely chopped dill
- a small bunch of coarsely chopped parsley
- salt and pepper
- olive oil
Warm 1 tablespoon of olive oil in a deep covered skillet over medium heat. Soften the onion and garlic For three minutes, then add the olives, chickpeas, sun-dried tomatoes, and oregano. Continue cooking for an additional three minutes, stirring frequently.
Add the orzo and stir until all of the pasta is evenly coated with the mixture.
Pour in the passata and stock, season to taste with salt and pepper. Stir once more before bringing to the boil, then reduce the heat, cover the pan, and simmer for about six to 10 minutes, according to your orzo’s packet instructions.
Remove the cover to stir periodically, and should the mix seem too dry, add a bit of hot water from the kettle.
Once you've cooked the orzo for about six to ten minutes, check a single grain to see how it’s doing. Should it require additional cooking, cover again and let it keep simmering gently. The aim is to have the orzo become tender with most of the liquid being soaked up.
After completion and when prepared for serving, break up the feta cheese and scatter it over the dish, then conclude with a dusting of dill and parsley.
Recipes extracted from Healthier: All the benefits without any of the hassle by Emma Petersen (£20, Pavilion)
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