Garlic Seared Squid with Courgette and Kale
Tender squid rings quickly seared in garlic olive oil with sliced courgette, kale, and white beans. A vibrant, high-protein skillet meal ready in under 15 minutes.
Prep
5 min
Cook
8 min
Total
13 min
Makes
1 serving
Created together. Shared with you.
Made by Becky + Lila
Becky 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
8 min
Total
13 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Knife and cutting board
Time saver
Measure everything before you start so this quick recipe moves without pauses.
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: Cut 200g whole squid into 1cm rings…
- 01
Cut 200g whole squid into 1cm rings…
Cut 200g whole squid into 1cm rings and pat thoroughly dry with paper towels.
Tap card to mark done - 02
Slice 1 medium courgette into thin half-moons…
Slice 1 medium courgette into thin half-moons and roughly chop 60g kale.
Tap card to mark done - 03
Heat 2 tsp olive oil in a…
Heat 2 tsp olive oil in a large skillet over high heat for 1 minute until shimmering.
Look for: shimmering
Tap card to mark done - 04
Add 2 minced garlic cloves and sliced…
Add 2 minced garlic cloves and sliced courgette; saute for 3 minutes until courgette starts to soften and brown slightly at the edges.
Look for: courgette starts to soften and brown slightly at the edges
Tap card to mark done - 05
Toss in chopped kale and 100g rinsed…
Toss in chopped kale and 100g rinsed canned cannellini beans, cooking for 2 minutes until kale wilts.
Look for: kale wilts
Tap card to mark done - 06
Push the vegetables to the edge of…
Push the vegetables to the edge of the pan, add the dried squid rings to the hot center, and sear undisturbed for 1 minute.
Allow: 1 minute
Tap card to mark done - 07
Stir the squid into the vegetables for…
Stir the squid into the vegetables for another 1 minute until completely opaque and cooked through.
Look for: completely opaque and cooked through
Tap card to mark done - 08
Squeeze over 0
Squeeze over 0.5 pcs lemon juice, season with salt and pepper, and divide into a warm bowl to serve immediately.
Ready when: everything is assembled and ready to enjoy
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