Pan Seared Beef Tenderloin With Buttered Summer Squash
Tender beef filet seared in Kerrygold butter and served alongside warm, golden zucchini and yellow squash. A rich, low-carb dinner that feels indulgent while keeping added sugars completely off your plate.
Prep
5 min
Cook
12 min
Total
22 min
Makes
1 serving
Created together. Shared with you.
Made by Sarah + Lila
Sarah 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 HealthSteadier 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
Comfortably 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
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
12 min
Total
22 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
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: Pat 5 oz (140g) of beef filet…
- 01
Pat 5 oz (140g) of beef filet…
Pat 5 oz (140g) of beef filet tenderloin completely dry with a paper towel and season all sides with salt and black pepper.
Tap card to mark done - 02
Heat 0
Heat 0.5 tbsp (7g) of Kerrygold butter in a medium skillet over medium-high heat until melted and foamy.
Look for: melted and foamy
Tap card to mark done - 03
Add the beef tenderloin to the hot…
Add the beef tenderloin to the hot skillet and sear for 3 to 4 minutes per side until a deep brown crust forms and internal temperature reaches 135°F (57°C) for medium-rare.
Look for: a deep brown crust forms and internal temperature reaches 135°F (57°C) for medium-rare
Tap card to mark done - 04
Transfer the beef to a clean plate…
Transfer the beef to a clean plate and let it rest for 5 minutes to retain its juices.
Allow: 5 minutes
Tap card to mark done - 05
Melt the remaining 0
Melt the remaining 0.5 tbsp (7g) of Kerrygold butter in the same skillet over medium heat.
Tap card to mark done - 06
Add 0
Add 0.5 cup (60g) sliced zucchini and 0.5 cup (60g) sliced yellow squash to the pan in a single layer.
Tap card to mark done - 07
Saute the squash undisturbed for 3 minutes…
Saute the squash undisturbed for 3 minutes until lightly browned on the bottom, then stir and cook for an additional 2 to 3 minutes until tender-crisp.
Look for: lightly browned on the bottom, then stir and cook for an additional 2 to 3 minutes until tender-crisp
Tap card to mark done - 08
Plate the rested beef filet tenderloin alongside…
Plate the rested beef filet tenderloin alongside the warm buttered squash and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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