Pan-Seared Pork Loin with Roasted Potatoes and Brussels Sprouts
Succulent pan-seared pork loin served alongside crispy roasted baby potatoes and caramelised Brussels sprouts. A simple, deeply satisfying dinner designed to give you high protein without fuss.
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 · Knife and cutting board
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 12 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
Line a large baking sheet with parchment…
Line a large baking sheet with parchment paper for easy cleanup.
Tap card to mark done - 03
Cut baby potatoes into quarters and trim…
Cut baby potatoes into quarters and trim the ends off Brussels sprouts, cutting any large ones in half.
Tap card to mark done - 04
Toss the potatoes and Brussels sprouts on…
Toss the potatoes and Brussels sprouts on the baking sheet with olive oil, dried thyme, salt, and black pepper until evenly coated.
Look for: evenly coated
Tap card to mark done - 05
Spread the vegetables in a single layer
Spread the vegetables in a single layer, ensuring space between pieces so they roast rather than steam.
Tap card to mark done - 06
Roast in the preheated oven for 25…
Roast in the preheated oven for 25 to 30 minutes, flipping halfway through, until potatoes are tender and Brussels sprouts show crisp, dark edges.
Look for: potatoes are tender and Brussels sprouts show crisp, dark edges
Tap card to mark done - 07
Pat the pork loin dry
While vegetables roast, pat the pork loin dry with a paper towel and season both sides with salt, black pepper, and garlic powder.
Tap card to mark done - 08
Heat a heavy-bottomed skillet or cast-iron pan…
Heat a heavy-bottomed skillet or cast-iron pan over medium-high heat for 2 minutes until hot.
Look for: hot
Tap card to mark done - 09
Place the pork loin in the hot…
Place the pork loin in the hot pan and sear for 4 to 5 minutes without moving it to build a golden crust.
Allow: 4 to 5 minutes
Tap card to mark done - 10
Flip the pork loin and cook for…
Flip the pork loin and cook for another 4 to 5 minutes until an internal meat thermometer reaches 145°F (63°C).
Look for: an internal meat thermometer reaches 145°F (63°C)
Tap card to mark done - 11
Transfer the pork to a cutting board…
Transfer the pork to a cutting board and let it rest for 5 minutes before slicing so the juices set.
Allow: 5 minutes
Tap card to mark done - 12
Plate the sliced pork loin alongside the…
Plate the sliced pork loin alongside the roasted potatoes and Brussels sprouts, serving immediately.
Ready when: everything is assembled and ready to enjoy
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