Beef Liver and Onions

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🥩 Beef Liver and Onions

Description

Beef Liver and Onions is a classic comfort dish known for its rich, savory flavor and exceptional nutritional value. Tender slices of beef liver are lightly seasoned, pan-seared, and topped with sweet caramelized onions. When prepared correctly, the liver is mild, juicy, and far from bitter, making this old-school favorite both satisfying and nourishing.

📝 Ingredients (Serves 4)

  • 1 lb (450 g) beef liver, sliced ¼–½ inch thick

  • 2 large onions, thinly sliced

  • 1 cup milk (for soaking liver)

  • ½ cup all-purpose flour (optional, for dredging)

  • 1 tsp salt (adjust to taste)

  • ½ tsp black pepper

  • ½ tsp garlic powder (optional)

  • 2–3 tbsp butter or oil (or a mix of both)

  • Optional garnish: fresh parsley

👨‍🍳 Instructions

  1. Prepare the liver

    • Rinse liver slices under cold water.

    • Soak in milk for 30–60 minutes to reduce bitterness.

    • Drain and pat dry with paper towels.

  2. Caramelize the onions

    • Heat 1–2 tbsp butter/oil in a skillet over medium heat.

    • Add onions and cook slowly for 15–20 minutes, stirring occasionally, until soft and golden.

    • Remove onions and set aside.

  3. Season and dredge

    • Season liver with salt, pepper, and garlic powder.

    • Lightly dredge in flour if using (shake off excess).

  4. Cook the liver

    • Heat remaining butter/oil in the same skillet over medium-high.

    • Cook liver 1½–2 minutes per side until browned outside but still tender inside.

    • Do not overcook.

  5. Serve

    • Top liver with caramelized onions.

    • Garnish with parsley if desired.

    • Serve hot.

🍽️ Servings

  • Serves: 4

  • Serving size: ~4 oz cooked liver + onions

📌 Recipe Notes

  • Fresh liver has a deep reddish-brown color and mild smell.

  • Flour coating is optional but helps with browning and texture.

  • This dish pairs well with mashed potatoes, rice, or sautéed greens.

💡 Tips for Best Results

  • Don’t overcook — liver becomes tough and grainy if cooked too long.

  • Use medium to medium-high heat for a quick sear.

  • Slice evenly so all pieces cook at the same rate.

  • Add a splash of beef broth at the end if you want extra moisture.

🧮 Nutritional Information (Approx. per serving)

  • Calories: 220–250 kcal

  • Protein: 23 g

  • Fat: 10 g

  • Carbohydrates: 10 g

  • Iron: ~5 mg (≈30% DV)

  • Vitamin A: 600–700% DV

  • Vitamin B12: 1,000%+ DV

  • Folate: 50% DV

(Values may vary based on cooking fat and portion size.)

🌟 Health Benefits

  • Excellent source of iron – supports red blood cell production

  • Extremely high in Vitamin B12 – boosts energy and nerve health

  • Rich in Vitamin A – supports vision and immune function

  • High-quality protein – aids muscle repair and satiety

  • Contains choline – supports brain and liver health

Beef liver is one of the most nutrient-dense foods available when eaten in moderation.

❓ Q & A

Q: Does beef liver taste strong?
A: When soaked in milk and cooked properly, beef liver is mild and slightly sweet, not bitter.

Q: How often should I eat beef liver?
A: 1–2 times per week is ideal due to its high vitamin A content.

Q: Can I use chicken liver instead?
A: Yes, chicken liver works well but cooks faster and has a milder flavor.

Q: Is flour necessary?
A: No, it’s optional. Flour adds crispness but can be skipped for low-carb or gluten-free diets.

Q: Can I store leftovers?
A: Yes, refrigerate in an airtight container for up to 2 days, but liver is best eaten fresh.

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