Crispy Air-Fried Fries with Lean Pork Tenderloin and Peas
Tender seasoned pork served alongside golden air-fried potato wedges and sweet green peas. A balanced plate offering high protein and dietary fiber for lasting energy.
Prep
15 min
Cook
20 min
Total
35 min
Makes
1 serving
Created together. Shared with you.
Made by Sara + Lila
Sara 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
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
15 min
Cook
20 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Sheet pan · Saucepan · Mixing bowl
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Preheat your air fryer or oven to 400°F (200°C).
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 11 steps complete
Next: Preheat your air fryer or oven to…
- 01
Preheat your air fryer or oven to…
Preheat your air fryer or oven to 400°F (200°C).
Tap card to mark done - 02
Slice the potato into even 0
Slice the potato into even 0.5 inch (1.2 cm) fries.
Tap card to mark done - 03
Toss the potato fries with half of…
In a medium mixing bowl, toss the potato fries with half of the olive oil, paprika, garlic powder, and a pinch of salt until evenly coated.
Look for: evenly coated
Tap card to mark done - 04
Spread the fries in a single layer…
Spread the fries in a single layer in the air fryer basket or on a parchment-lined baking sheet.
Tap card to mark done - 05
Cook the fries at 400°F (200°C) for…
Cook the fries at 400°F (200°C) for 15 to 20 minutes, shaking the basket halfway through, until edges are golden brown and crisp.
Look for: edges are golden brown and crisp
Tap card to mark done - 06
Season the pork tenderloin on all sides…
While the fries cook, season the pork tenderloin on all sides with remaining paprika, garlic powder, and a pinch of salt.
Tap card to mark done - 07
Heat a non-stick skillet over medium-high heat…
Heat a non-stick skillet over medium-high heat with the remaining olive oil.
Tap card to mark done - 08
Add the pork to the skillet and…
Add the pork to the skillet and sear for 4 to 5 minutes per side until the internal temperature reaches 145°F (63°C) and a deep brown crust forms.
Look for: the internal temperature reaches 145°F (63°C) and a deep brown crust forms
Tap card to mark done - 09
Transfer the pork to a cutting board…
Transfer the pork to a cutting board and let it rest for 5 minutes before slicing into medallions.
Allow: 5 minutes
Tap card to mark done - 10
Warm the green peas in a small…
Warm the green peas in a small saucepan over medium heat for 2 to 3 minutes until heated through.
Look for: heated through
Tap card to mark done - 11
Plate the sliced pork tenderloin alongside the…
Plate the sliced pork tenderloin alongside the crispy fries and warm green peas, and serve immediately. Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
Ready when: everything is assembled and ready to enjoy
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