Garlic Herb Air Fryer Pork Medallions with Broccoli
Tender, lean pork loin medallions seasoned with aromatic rosemary and garlic, air-fried to juicy perfection and paired with warm, digestively gentle broccoli.
Prep
10 min
Cook
10 min
Total
20 min
Makes
1 serving
Created together. Shared with you.
Made by Kim + Lila
Kim 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
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
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
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
10 min
Total
20 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Knife and cutting board
Time saver
Digestive Comfort: Ensure the leftover broccoli florets are cooked until they are quite tender rather than completely raw or al dente, as thoroughly softened fiber is much gentler on the digestive tract.
Do these three things first
- 1Preheating: Preheat your air fryer to 390°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 7 steps complete
Next: Slicing the pork
- 01
Slicing the pork
Slicing the pork: Slice the boneless pork roast into even, 1-inch (2.5cm) thick medallions to ensure they cook at the same rate.
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Seasoning
Seasoning: Pat the pork medallions completely dry with a paper towel. Rub half of the olive oil over both sides of the pork, then evenly sprinkle with garlic powder, dried rosemary, salt, and black pepper.
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Preheating
Preheating: Preheat your air fryer to 390°F (200°C).
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Air frying the pork
Air frying the pork: Place the seasoned pork medallions in a single layer in the air fryer basket. Cook for 8 to 10 minutes, flipping halfway through, until the exterior is lightly browned and the internal temperature reaches 145°F (63°C).
Look for: the exterior is lightly browned and the internal temperature reaches 145°F (63°C)
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Resting
Resting: Transfer the pork to a plate and let it rest for 3 minutes to keep the juices locked in.
Allow: 3 minutes
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Warming the broccoli
Warming the broccoli: While the pork rests, toss your leftover broccoli florets with the remaining olive oil, a pinch of garlic powder, and salt. Place them in the air fryer basket at 350°F (175°C) for 2 to 3 minutes until warmed through and slightly crisp on the edges.
Look for: warmed through and slightly crisp on the edges
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Serving
Serving: Plate the rested pork medallions alongside the warm garlic broccoli.
Ready when: everything is assembled and ready to enjoy
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