Pan-Roasted Pork Tenderloin with Garlic Brussels Sprouts
Juicy, tender pork medallion cooked in a skillet alongside crisp-tender Brussels sprouts and sweet diced apples. A fast, gluten-free weeknight dinner packed with over 40 grams of lean protein.
Prep
10 min
Cook
17 min
Total
32 min
Makes
1 serving
Created together. Shared with you.
Made by Kristi + Lila
Kristi 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
17 min
Total
32 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet
Time saver
Leftovers store well in an airtight container in the refrigerator for up to 3 days.
Do these three things first
- 1Preheat the 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 the oven to 400°F (200°C)
- 01
Preheat the oven to 400°F (200°C)
Preheat the oven to 400°F (200°C).
Tap card to mark done - 02
Heat olive oil in a 10-inch (25cm)…
Heat olive oil in a 10-inch (25cm) oven-safe skillet over medium-high heat for 2 minutes until shimmering.
Look for: shimmering
Tap card to mark done - 03
Season pork tenderloin evenly with a pinch…
Season pork tenderloin evenly with a pinch of salt and black pepper.
Tap card to mark done - 04
Place pork tenderloin into the hot skillet…
Place pork tenderloin into the hot skillet and sear for 3 minutes per side until a deep golden brown crust forms.
Look for: a deep golden brown crust forms
Tap card to mark done - 05
Transfer the pork to a plate and…
Transfer the pork to a plate and set aside.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Add halved Brussels sprouts
In the same skillet, add halved Brussels sprouts, diced apple, minced garlic, and butter over medium heat.
Tap card to mark done - 07
Stir for 2 minutes until garlic is…
Stir for 2 minutes until garlic is fragrant and vegetables begin to soften.
Look for: garlic is fragrant and vegetables begin to soften
Tap card to mark done - 08
Return the pork tenderloin to the center…
Return the pork tenderloin to the center of the skillet, nestling it among the vegetables.
Tap card to mark done - 09
Transfer the skillet to the oven and…
Transfer the skillet to the oven and roast for 12 to 15 minutes, or until the pork reaches an internal temperature of 145°F (63°C) on a meat thermometer and sprouts are tender.
Look for: the pork reaches an internal temperature of 145°F (63°C) on a meat thermometer and sprouts are tender
Tap card to mark done - 10
Remove the skillet from the oven using…
Remove the skillet from the oven using an oven mitt, transfer pork to a cutting board, and let it rest for 5 minutes before slicing into medallions.
Allow: 5 minutes
Tap card to mark done - 11
Serve sliced pork alongside the roasted sprouts…
Serve sliced pork alongside the roasted sprouts and apples.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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