Foolproof one-pan recipes ready in under 30 minutes
What began as a secret Instagram account during Emma Petersen’s days training to become a corporate lawyer, has since evolved into a culinary empire.
Now with more than 1 million followers, Petersen’s food platform, The Fit Londoner, has built a loyal audience thanks to its no-fuss, high-protein recipes made with minimally processed ingredients and free from refined sugar – all crafted to be as delicious as they are nutritious.

Petersen left her corporate job to pursue her love of cooking (Image credit Lizzie Mayson)
“I’m all about speedy, low-effort meals that deliver big flavours and good-for-you ingredients, which is why I love one pan meals,” says Petersen, who quit her job and became a full-time content creator. “They aren’t just about preventing faff in the kitchen and saving time on washing up (although we can all agree that’s what we love about them the most!), they’re also about maximising flavour in minimal time.
“Often cooking all the ingredients together allows the flavours to mingle and develop throughout the process, creating dishes that are remarkably complex and super tasty. It’s minimum effort and mess, but maximum taste, which is what I love.”
Here, she shares three recipes from her debut cookbook Healthyish…
Garlic and Parmesan prawn orzotto
Serves 4
- 400g raw king prawns/jumbo shrimp
- 4 garlic cloves, minced
- 1 onion, finely diced
- 1 courgette, sliced thinly into half moons
- 250g orzo
- 1 litre vegetable stock
- 1 tbsp low-fat crème fraîche
- 1 tbsp roughly chopped parsley, plus extra to serve
- juice of half a lemon
- 1 tbsp grated Italian hard cheese, plus extra to serve
- salt and pepper
- olive oil
- lemon wedges, to serve
Heat 1 tbsp of olive oil in a lidded frying pan over medium-high heat. Season the prawns with salt, pepper and one minced 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.
Into the same pan, re-oiling if necessary, add the onion, remaining minced garlic cloves and the courgette moons. Cook over medium heat for five minutes until the courgette has softened.
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.
Take the pan off the heat and stir through the crème fraîche, parsley, lemon juice and grated cheese. Season to taste with salt and pepper. Return the prawns to the pan and stir them in.
Vibrant chimichurri chicken thighs and giant couscous

Vibrant chimichurri chicken thighs and giant couscous (Photo: Lizzie Mayson)
Serves 3–4
- 600g skinless, boneless chicken thighs
- 1 red onion, thinly sliced
- 1 red pepper, thinly sliced
- 100g fine green beans, cut in half
- 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
Heat 1 tbsp of olive oil in a deep lidded frying pan over medium–high heat. Add the chicken thighs, season them well with salt and pepper, and cook for about five minutes on each side until they gain some colour and are fully cooked through then transfer to a clean plate and cover with foil and set aside.
Return the same pan to a medium heat, adding more oil if needed. Add the onion and pepper and sauté for about two minutes until they start to soften. Add the green beans and cook for an additional four minutes. Add the couscous and briefly stir to coat the grains in the oil, then pour in the stock. Season to taste.
Reduce the heat to a simmer, cover and let the mixture bubble away for 10 minutes, stirring halfway through, until the couscous is tender and the liquid is mostly absorbed.
Meanwhile, whisk together the chimichurri ingredients in a small bowl until well combined. Once the couscous is ready, nestle the chicken thighs back into the pan, allowing them to warm through in the mixture.
Spoon the chimichurri over the chicken and couscous and serve immediately.
Greek-inspired orzo

Greek-inspired orzo (Photo: Lizzie Mayson)
Serves 4 as a main, 6 as a side
- 1 red onion, finely diced
- 3 garlic cloves, minced
- 100g pitted Kalamata olives
- 1 x 200g can chickpeas, drained
- 80g sundried tomatoes, roughly chopped
- 1 tsp dried oregano
- 250g orzo
- 500g passata
- 500ml vegetable stock
- 20g crumbled feta
- handful of roughly chopped dill
- handful of roughly chopped parsley
- salt and pepper
- olive oil
Heat 1 tbsp of olive oil in a deep lidded frying pan over medium heat. Sweat the onion and garlic for three minutes, then add the olives, chickpeas, sun-dried tomatoes and oregano. Cook for another three minutes, stirring often.
Tip in the orzo and stir to coat all of the pasta 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.
Take the lid off to stir occasionally, and if the mixture looks too dry, add a splash of water from the kettle.
After six to 10 minutes of cooking time, test a piece of orzo. If it needs more time, re-cover and continue to simmer. You’re looking for the orzo to be tender and the liquid mostly absorbed.
Once done and ready to serve, crumble the feta over the top and finish with a sprinkling of dill and parsley.