How to Cook the Perfect Steak: Essential Protein for PCOS

Preparation: 1. Remove steak from refrigerator based on your room temperature: - Warm climate (24°C/75°F or above): 20-25 minutes - Moderate climate (20-23°C/68-74°F): 30-35 minutes - Cool climate (below 20°C/68°F): 35-40 minutes Steak Thickness Guide: - 2.5cm/1-inch thick: Follow standard timing below - 3.8cm/1.5-inch thick: Add 2-3 minutes to oven time - 5cm/2-inch thick: Add 4-5 minutes to oven time Cooking Instructions: 1. Preheat oven to 200°C/400°F 2. Pat steak completely dry with paper towels 3. Rub with olive oil and season with salt and pepper 4. Heat an oven-safe skillet over high heat until very hot 5. Sear steak using these times: - 170g/6 oz steak: 2-3 minutes per side - 225g/8 oz steak: 3-4 minutes per side 6. Add garlic, rosemary, and butter if using 7. Transfer to preheated oven 8. Cook to desired doneness (for 2.5cm/1-inch thick steak): - Rare (52°C/125°F): 4-5 minutes - Medium-rare (57°C/135°F): 5-7 minutes - Medium (63°C/145°F): 7-9 minutes 9. Rest steak for 5-10 minutes before slicing 10. Slice against the grain PCOS Portion Note: A 170-225g (6-8 oz) portion is ideal for women with PCOS, providing adequate protein while maintaining proper portion control. Save any extras for tomorrow's lunch.