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Dinner: How to Cook the Perfect Steak: Essential Protein for PCOS
Perfect for hormone balance and insulin management, this protein-rich steak recipe helps women with PCOS maintain steady blood sugar levels while getting essential iron and nutrients.
For women managing PCOS, portion control and protein quality are crucial. This recipe uses a 170-225g (6-8 oz) steak portion, providing optimal protein without excess, while delivering essential nutrients like iron and zinc that support hormone balance. The precise cooking method ensures you get the most from your high-quality protein source while maintaining nutritional benefits. This portion size helps maintain stable blood sugar levels while providing enough protein to support metabolic health and PCOS symptom management. Pair with non-starchy vegetables for a complete, balanced meal that aligns with PCOS dietary guidelines. Remember that individual protein needs may vary based on activity level and specific health goals - consult with your healthcare provider for personalized recommendations.
Prep Time: 35 mins
Cook Time: 25 mins
Total Time: 60 mins
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Get it now →Ingredients
For one serving:
- 1 (170-225g / 6-8 oz) ribeye or New York strip steak (about 2.5cm / 1-inch thick)
- 15-30ml (1-2 tablespoons) olive oil
- 5-10g (1-2 teaspoons) sea salt
- 5g (1 teaspoon) black pepper
- 2 cloves garlic, crushed
- 2 sprigs fresh rosemary
- 15g (1 tablespoon) butter (optional)
Instructions
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.
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Get it now →Nutrition Facts
Serving Size: 1
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 350 kcal | ||
| Fat 22.5 g | ||
| Carbohydrate 0 g | ||
| Protein 48 g | ||
| Zinc 8.40 mg | ||
| Iron 4.8 mg | ||
| Cholesterol 85 mg | ||
| Saturated Fat 8.5 g | ||
| Sodium 1200 mg | ||
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