Pan-Seared Pork Tenderloin with Roasted Broccoli and Quinoa
Tender pan-seared pork medallion paired with fluffy quinoa and crispy roasted broccoli. A fast, fiber-rich dinner packed with lean protein to keep you satisfied.
Prep
10 min
Cook
18 min
Total
28 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
18 min
Total
28 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Sheet pan
Time saver
For meal prep, cook extra pork and quinoa to store in sealed containers in the fridge for up to 3 days.
Do these three things first
- 1Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
- 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 6 steps complete
Next: Preheat your oven to 400°F (200°C) and…
- 01
Preheat your oven to 400°F (200°C) and…
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Tap card to mark done - 02
Spread the broccoli florets onto the baking…
Spread the broccoli florets onto the baking sheet, drizzle with olive oil, and season with sea salt and black pepper. Roast for 15 to 20 minutes until tender and slightly charred at the edges.
Look for: tender and slightly charred at the edges
Tap card to mark done - 03
Heat a medium skillet over medium-high heat
While the broccoli roasts, heat a medium skillet over medium-high heat. Season the pork tenderloin medallion evenly with garlic powder, sea salt, and black pepper.
Tap card to mark done - 04
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 the internal temperature reaches 145°F (63°C) on a meat thermometer. Transfer the pork to a plate and let it rest for 5 minutes before slicing.
Look for: the internal temperature reaches 145°F (63°C) on a meat thermometer
Tap card to mark done - 05
Cook the quinoa in water according to…
Cook the quinoa in water according to package instructions, or warm pre-cooked quinoa until steaming.
Look for: steaming
Tap card to mark done - 06
Plate the fluffy quinoa
Plate the fluffy quinoa, top with sliced pork tenderloin, and serve alongside the roasted broccoli.
Ready when: everything is assembled and ready to enjoy
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