Beef liver is an underrated, nutrient-dense dish that deserves a spot in your regular meal rotation. Known for its bold flavor, when prepared properly, liver can be deliciously tender and rich. This recipe combines the robust taste of beef liver with the sweetness of caramelized onions, offering a balanced dish that’s both comforting and flavorful. By soaking the liver in milk, we remove any bitterness, ensuring a milder and more enjoyable eating experience.
Table of Contents
Beef Liver Nutritional Benefits
| Nutrient | Amount per 100g of Beef Liver | Benefits |
|---|---|---|
| Vitamin A | 16,899 IU (563% DV) | Supports vision, immune health, and skin regeneration. |
| Iron | 6.2 mg (34% DV) | Boosts red blood cell production and prevents anemia. |
| Vitamin B12 | 83.1 mcg (3464% DV) | Promotes brain function and nerve health. |
| Protein | 26.5 g | Essential for muscle repair and overall body function. |
| Folate (Vitamin B9) | 290 mcg (72% DV) | Supports cell division and prevents birth defects. |
| Choline | 418 mg (76% DV) | Promotes brain and liver health, supports fat metabolism. |
| Riboflavin (Vitamin B2) | 3.4 mg (260% DV) | Helps with energy production and cellular function. |
| Selenium | 39.7 mcg (72% DV) | Antioxidant that protects cells from oxidative stress. |
Ingredients:
- 1 lb beef liver, thinly sliced
- 2 cups of milk
- 2 large onions, sliced into rings
- 1 cup all-purpose flour
- Salt and pepper, to taste
- 4 tbsp butter (or oil)
Instructions:
- Soak the Liver: Begin by soaking the beef liver in milk for about an hour. This process helps to reduce any bitter taste and tenderizes the meat.
- Caramelize the Onions: While the liver is soaking, slice your onions. Heat 2 tablespoons of butter in a skillet over medium heat and add the onions. Cook until they are golden and caramelized, around 10-15 minutes. Remove the onions from the skillet and set aside.
- Prepare the Liver: After soaking, remove the liver from the milk and pat it dry with paper towels. Season with salt and pepper, then dredge each slice of liver in flour, shaking off any excess.
- Cook the Liver: In the same skillet, melt the remaining butter and cook the liver slices on medium-high heat for about 3-4 minutes per side, or until browned. Take care not to overcook, as liver can become tough quickly.
- Serve: Once the liver is cooked, add the onions back to the skillet to warm through. Serve the liver with a generous helping of onions on top. This dish pairs beautifully with mashed potatoes or steamed vegetables.
FAQ:
1. Why soak the liver in milk?
Soaking the liver in milk helps neutralize its strong flavor and tenderizes it for a more pleasant taste and texture.
2. Can I skip the flour dredge?
Yes, you can cook the liver without the flour, though the flour adds a subtle crust and helps balance the texture. If you’re avoiding flour, just adjust the cooking time to avoid overcooking.
3. What can I serve with liver and onions?
Mashed potatoes, roasted vegetables, or a light salad are great sides. Starchy sides like potatoes help complement the rich flavors of the liver and onions.
4. How do I know when the liver is cooked?
Liver should be cooked for only a few minutes on each side, remaining slightly pink in the center for optimal tenderness. Overcooking liver can make it tough and chewy.
5. Can I make this recipe gluten-free?
Yes! You can use a gluten-free flour blend for dredging the liver or skip the flour step altogether for a gluten-free version.
6. Is beef liver healthy?
Yes, beef liver is packed with nutrients, including iron, vitamin A, and B vitamins. It’s an excellent addition to a balanced diet, but moderation is key due to its high vitamin A content.
With this simple recipe, even those who are unsure about liver will find themselves enjoying this rich, flavorful dish. Caramelized onions add sweetness and balance to the liver, making it a perfect comforting meal for any day of the week.
