Cast Iron Steak with Roasted Brussels Sprouts

PreconceptionAmericanMediumServes 235 min

Pan-seared flank steak served alongside crispy roasted Brussels sprouts and a side of quinoa.

During her period, easily absorbed heme iron from the steak helps replenish what she loses, while a squeeze of lemon provides vitamin C to maximize absorption and keep her feeling energized. For him, the Brussels sprouts and quinoa offer a steady dose of folate and antioxidants, essential for protecting developing sperm from oxidative stress during their 74-day maturation cycle. Together, this meal provides steady, whole-food protein and key minerals to keep both partners' reproductive baselines strong.

View Nutrition Facts

One serving≈690 kcal · 49 g protein

Calories690 kcal

Protein49 g

Carbs46 g · 4.2g sugar

Fat36 g · 10.5g sat

Fiber10 g

Sodium1,305 mg

Folate202 mcg DFE

Iron7.4 mg

Calcium141 mg

Choline211 mg

Iodine135 mcg

Vitamin D6.8 IU

Vitamin B122.7 mcg

DHA + EPA3.6 mg

Zinc9.7 mg

from its ingredients

Ingredients

12 oz flank steak
4 cups brussels sprouts, trimmed and halved
½ cup dry quinoa
½ lemon, cut into wedges
2 tbsp olive oil
1 tsp salt
½ tsp black pepper
1 tsp garlic powder

Method

1Preheat the oven to 400°F. Cook the quinoa in 1 cup of water according to package directions.
2Toss the halved Brussels sprouts with 1 tbsp olive oil, half the salt, half the pepper, and half the garlic powder. Spread on a baking sheet and roast for 20-25 minutes until crispy.
3Rub the flank steak with the remaining olive oil, salt, pepper, and garlic powder.
4Heat a cast-iron skillet over medium-high heat. Sear the steak for 4-5 minutes per side, or until it reaches your desired doneness.
5Transfer the steak to a cutting board and let it rest for 5 minutes before slicing thinly against the grain.
6Serve the sliced steak and crispy Brussels sprouts alongside the quinoa, with a squeeze of fresh lemon juice over the top.

Plan and shop this meal

Tell us where you are in your journey and we’ll match meals like this to your days — free.

Start free