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 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 largely unprocessed components and devoid of refined sugars – each one designed to be just as tasty as it is healthful.
"I'm all for quick, minimal-effort dishes that pack strong flavors and healthy components, which is precisely why I adore one pan meals ," explains Petersen, who left her job to become a full-time content creator. "These appliances aren't only about reducing unnecessary efforts in the kitchen and cutting down on dishwashing time (though let's face it, those are definitely our favorite aspects!); they're also about achieving maximum flavor with minimal effort."
Frequently preparing all the components simultaneously lets the flavors blend and mature during the cooking, resulting in meals that are incredibly intricate and exceptionally delicious. This method requires minimal work and cleanup, yet delivers outstanding flavor, which is precisely what I enjoy.
In this section, she presents three dishes from her first cookbook. Healthyish …
Garlic and Parmesan shrimp risotto
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 tbsp roughly chopped parsley, plus extra to serve
- extract from half a lemon
- 1 tbsp grated Italian hard cheese, plus extra to serve
- salt and pepper
- olive oil
- lemon wedges, to serve
Warm up 1 tablespoon of olive oil in a covered skillet over medium-high heat. Sprinkle the shrimp with salt, pepper, and one finely chopped garlic clove.
Add the prawns to the pan and fry for two minutes on each side, or until just cooked through and charred on the outside. Remove from the pan and set aside.
In the same pan, adding more oil if needed, incorporate the onions, leftover minced garlic cloves, and zucchini slices. Sauté over medium heat for about five minutes until the zucchini becomes tender.
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Tip in the orzo, stir to coat the pasta , then pour in ¾ of the stock. Bring it to the boil, then cover and reduce the heat to a simmer for six to 10 minutes, according to your orzo’s packet instructions.
Remove the lid and stir every few minutes to ensure the orzo doesn’t stick to the bottom of the pan. If the mixture starts to look a little dry, add in the remainder of the stock.
After six to 10 minutes have passed, remove the lid and raise the heat. Cook, uncovered, for a final few minutes, stirring frequently, until the liquid is mostly absorbed and the orzo is al dente.
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 coat them evenly.
Top the orzo with a sprinkling of parsley and grated cheese along with a lemon wedge beside it.
Colorful chimichurri chicken thighs paired with large couscous
Serves 3–4
- 600 grams of skinless, boneless chicken thighs
- 1 red onion, cut into thin slices
- 1 red bell pepper, cut into thin slices
- 100 grams of slender green beans, sliced in two
- 200g giant couscous
- 400ml chicken stock
- salt and pepper
- olive oil, for cooking
For the chimichurri
- 3 tbsp extra virgin olive oil
- 1 tbsp wine vinegar
- 2 tbsp finely chopped parsley
- 3 garlic cloves, minced
- 1 small red chilli, de-seeded and finely chopped
- 1 tsp dried oregano
- 1 tsp fine 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 are 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 if necessary. Introduce the onions and peppers, cooking them together for approximately two minutes until they begin to soften. Next, add the green beans and continue cooking for another four minutes. Incorporate the couscous into the mix, stirring gently just enough to ensure all grains are coated with oil. Then, add 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, stirring midway, until the couscous becomes tender 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 amount of coarsely cut 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 incorporate 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 coated in 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 mix occasionally, and should the blend appear too dry, incorporate 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 gently bubble until it becomes tender with most of the liquid being soaked up.
After completing and preparing to serve, break up the feta cheese and scatter it over the dish, then conclude with a dusting of dill and parsley.
Recipes extracted from Balanced-ish: All the benefits without any of the hassle by Emma Petersen (£20, Pavilion Press)
