Pan-Seared Pork Tenderloin with Roasted Brussels and Lentil Rice
Seared pork tenderloin served alongside crispy roasted Brussels sprouts, tender potatoes, and fiber-rich lentil rice. A nutrient-dense, high-protein dinner crafted to recharge your body after strength training.
Prep
10 min
Cook
25 min
Total
35 min
Makes
1 serving
Created together. Shared with you.
Made by Karen + Lila
Karen 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
10 min
Cook
25 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 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 oven to 400°F (200°C)
- 01
Preheat your oven to 400°F (200°C)
Preheat your oven to 400°F (200°C).
Tap card to mark done - 02
Dice the yellow potato into 1/2-inch (1
Dice the yellow potato into 1/2-inch (1.2cm) cubes and trim the Brussels sprouts, cutting them in half.
Tap card to mark done - 03
Toss the diced potato and halved Brussels…
On a large baking sheet, toss the diced potato and halved Brussels sprouts with olive oil, salt, and black pepper until evenly coated.
Look for: evenly coated
Tap card to mark done - 04
Spread the vegetables in a single layer…
Spread the vegetables in a single layer and roast for 22 to 25 minutes, until the potatoes are fork-tender and the Brussels sprouts are golden brown and crispy at the edges.
Look for: the potatoes are fork-tender and the Brussels sprouts are golden brown and crispy at the edges
Tap card to mark done - 05
Heat a skillet over medium-high heat
While the vegetables roast, heat a skillet over medium-high heat.
Tap card to mark done - 06
Season the pork tenderloin medallion lightly with…
Season the pork tenderloin medallion lightly with salt and black pepper.
Tap card to mark done - 07
Add the pork to the hot skillet…
Add the pork to the hot skillet and sear for 3 to 4 minutes per side, or until a meat thermometer inserted into the thickest part reads 145°F (63°C).
Look for: a meat thermometer inserted into the thickest part reads 145°F (63°C)
Tap card to mark done - 08
Transfer the pork to a cutting board…
Transfer the pork to a cutting board and allow it to rest for 5 minutes before slicing.
Allow: 5 minutes
Tap card to mark done - 09
Warm the pre-cooked white rice and brown…
In a small saucepan or microwave-safe bowl, warm the pre-cooked white rice and brown lentils together until hot, about 2 minutes.
Look for: hot
Tap card to mark done - 10
Toss the fresh salad mix with a…
Toss the fresh salad mix with a light drizzle of olive oil or lemon juice in a small bowl.
Tap card to mark done - 11
Plate the sliced pork tenderloin alongside the…
Plate the sliced pork tenderloin alongside the roasted potatoes, crispy Brussels sprouts, warm lentil rice, and fresh salad mix.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
Made this recipe?
Leave a quick rating or a cooking tip for the next woman.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.
Free to download