Garlic Lemon Squid with Wilted Kale and Cannellini Beans
Tender whole squid quick-seared with fresh garlic, chili, and lemon juice tossed over wilted kale and creamy white beans. A restaurant-quality, high-protein skillet meal ready in under 15 minutes.
Prep
5 min
Cook
7 min
Total
12 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
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
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
7 min
Total
12 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Wok · Large skillet
Time saver
Store leftover cooked squid in an airtight container in the fridge for up to 1 day, though it is best enjoyed fresh.
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 7 steps complete
Next: Pat the squid tubes and tentacles thoroughly…
- 01
Pat the squid tubes and tentacles thoroughly…
Pat the squid tubes and tentacles thoroughly dry using paper towels to ensure a crisp sear.
Tap card to mark done - 02
Heat olive oil in a wide skillet…
Heat olive oil in a wide skillet or wok over medium-high heat for 2 minutes until hot and shimmering.
Look for: hot and shimmering
Tap card to mark done - 03
Add sliced garlic clove and red chili…
Add sliced garlic clove and red chili pepper to the pan, cooking for 30 seconds until fragrant without browning.
Look for: fragrant without browning
Tap card to mark done - 04
Increase heat to high
Increase heat to high, add the squid to the skillet, and sear undisturbed for 90 seconds until opaque and lightly golden at the edges.
Look for: opaque and lightly golden at the edges
Tap card to mark done - 05
Flip the squid
Flip the squid, then immediately stir in white beans, kale, and lemon juice.
Tap card to mark done - 06
Toss everything together for 60 to 90…
Toss everything together for 60 to 90 seconds until the kale wilts down completely and the beans are warmed through.
Look for: the kale wilts down completely and the beans are warmed through
Tap card to mark done - 07
Remove from heat immediately
Remove from heat immediately, transfer to a shallow bowl, and serve right away.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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