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Healthy Beef Liver And Onions Recipe

Healthy Beef Liver and Onions Recipe for Comforting Nutrition

This Healthy Beef Liver and Onions Recipe transforms skeptics into believers with its melt-in-your-mouth tenderness and sweet onion gravy.
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Prep Time 1 hour
Cook Time 30 minutes
Total Time 1 hour 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Southern
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Beef Liver
  • 1 lb Beef liver Fresh or thawed works best for optimal texture and flavor.
  • 2 cups Whole milk Tenderizes the liver and reduces bitterness.
  • 2 large Yellow onions Essential for sweetness and rich gravy.
For the Coating and Cooking
  • ½ cup All-purpose flour Provides a crispy coating.
  • 3 tbsp Butter Adds rich flavor when frying.
  • 2 tbsp Olive oil Helps achieve a lovely sear.
  • 2 cloves Garlic Minced to enhance flavor.
For the Gravy
  • ½ cup Beef broth Used for deglazing to create gravy.
  • 1 tsp Salt Enhances flavor; adjust to taste.
  • 1 tsp Black pepper Provides mild heat.
  • ½ tsp Paprika Adds color and warmth.
  • ¼ tsp Garlic powder Optional; boosts garlic flavor.
  • 1 tbsp Worcestershire sauce Optional but recommended for flavor.
For Garnish and Extras
  • Fresh parsley For garnish.
  • 1 tbsp Balsamic vinegar Optional, adds depth.
  • 3 strips Crumbled bacon Optional, adds smoky flair.
  • ½ cup Mushrooms Optional, adds earthy tones.
  • 1 tsp Brown sugar Optional, for richer caramelization.
  • Fresh thyme Optional, for aroma.

Equipment

  • cast iron skillet

Method
 

Step-by-Step Instructions
  1. Soak the liver by rinsing and patting it dry, then submerging it in 2 cups of whole milk for 30-60 minutes to remove bitterness and tenderize.
  2. Cook the onions by heating 1½ tablespoons of butter and 1 tablespoon of olive oil in a skillet, adding the sliced onions with salt, and sautéing until golden, stirring in garlic and brown sugar in the last 2 minutes.
  3. Prepare the coating by mixing ½ cup of flour, 1 teaspoon each of salt, black pepper, and paprika, and dredging the liver slices in the mixture.
  4. Fry the liver slices in the skillet with remaining butter and olive oil for 2-3 minutes on each side until browned but slightly pink inside.
  5. Make the gravy by deglazing the skillet with ½ cup of beef broth and simmering until thickened, then return caramelized onions to pan and warm liver slices in the gravy.
  6. Serve the liver with onion gravy, garnishing with fresh parsley, and pair with mashed potatoes or salad.

Nutrition

Serving: 1servingCalories: 250kcalCarbohydrates: 10gProtein: 30gFat: 10gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gCholesterol: 300mgSodium: 600mgPotassium: 500mgFiber: 1gSugar: 2gVitamin A: 200IUVitamin C: 5mgCalcium: 6mgIron: 20mg

Notes

For best results, soak the liver for at least 30 minutes and avoid overcrowding the skillet while frying.

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