Quick Seared Turkey Tenders with Steamed Jasmine Rice
Tender pan-seared turkey tenderloins served over fluffy jasmine rice and crisp butter lettuce. A high-protein, low-fat lunch ready in under 15 minutes.
Prep
5 min
Cook
10 min
Total
15 min
Makes
1 serving
Created together. Shared with you.
Made by Kelly + Lila
Kelly created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
10 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Saucepan · Knife and cutting board
Time saver
Store leftovers separately in an airtight container in the refrigerator for up to 2 days.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Place a medium nonstick skillet over medium-high…
- 01
Place a medium nonstick skillet over medium-high…
Place a medium nonstick skillet over medium-high heat and add the olive oil.
Tap card to mark done - 02
Season the turkey tenderloins with a small…
Season the turkey tenderloins with a small pinch of salt.
Tap card to mark done - 03
Add the turkey tenderloins to the hot…
Add the turkey tenderloins to the hot skillet and sear for 4 to 5 minutes per side until light golden brown and cooked through (internal temperature reaches 165°F (74°C)).
Look for: light golden brown and cooked through (internal temperature reaches 165°F (74°C))
Tap card to mark done - 04
Warm the precooked jasmine rice in the…
While the turkey cooks, warm the precooked jasmine rice in the microwave or a small saucepan until steaming hot.
Look for: steaming hot
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Slice the cooked turkey into thin bite-sized…
Slice the cooked turkey into thin bite-sized pieces.
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Arrange the crisp butter lettuce and sliced…
Arrange the crisp butter lettuce and sliced cucumber in a serving bowl.
Ready when: everything is assembled and ready to enjoy
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Add the warm jasmine rice and top…
Add the warm jasmine rice and top with sliced turkey.
Ready when: everything is assembled and ready to enjoy
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Sprinkle pumpkin seeds over the bowl for…
Sprinkle pumpkin seeds over the bowl for a gentle crunch and serve immediately.
Ready when: everything is assembled and ready to enjoy
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