Beef liver is one of the most nutrient dense foods on the planet, and chances are you either love it or hate it. Some have fond memories of eating it as a child, reminiscing about mother or grandmother who made sure it was served on occasion. Or you were forced to eat it (likely overcooked) and might prefer starvation when given the choice. But there are several reasons this organ should be on the dinner table periodically. The good news is that with a little attention to detail, you can make it not only tolerable, but also delicious!
Liver is the organ responsible for a range of very important bodily functions. Perhaps that is why beef liver really is a super food, containing 10 to 100 times more nutrition (based on individual nutrients) than typical muscle meats in addition to providing very high quality protein content.
But it does tend to have a strong flavor. Especially when overcooked, and most people are probably going to err on the side of overcooking because it is perceived as something rather foreign. It doesnt have to be that way. Gentle cooking until just cooked through (I prefer to have some pink still in the meat) will do the trick. And it cooks quickly because it is very lean.
The best option is gently pan searing or even roasting on a tray in the oven until just cooked. Pairing it with onions is a classic accompaniment and the flavors work very well together. The addition of vinegar to the onions also helps pack an extra punch which will stand up well to the beefy, iron rich flavor of the liver. Toward the end of the recipe, we will also provide a couple tips/trick for working with liver for those who may be sensitive to stronger flavors.
Step 1: Pat beef liver cutlets dry. Beef liver will often have some juices in the package. Place on a plate and pat dry with paper towels before cooking to help minimize moisture. If roasting vegetables to serve alongside the liver, pre-heat oven to 400 degrees and prepare all of the vegetables, including the onions and herbs.
Step 2: Cook the beef liver. Add a generous two tablespoons of ghee (or butter) to the pan and heat over medium heat. Season the beef liver with salt and pepper. Once the pan is getting hot, add the liver. This will take only 3 or 4 minutes per side, depending on how thick your beef liver cutlets are. Flip once for another 3 or 4 minutes to complete the cooking. Keep the heat at a nice medium so things dont burn. When done, it should feel similar to a steak in testing for doneness. It will start to firm up as it cooks. Note: Dont over cook it because it will get stronger in flavor as it cooks! It should feel firm but with a little softness, like a medium steak.
Step 3: Cook the onions. After the liver finishes cooking, allow it to rest on a plate. Keep the pan over medium-low heat and add the sliced onions. If the pan seems too dry, add some more ghee or butter. Cook for about 7-8 minutes, stirring occasionally as the onions cook down. After the onions begin to soften and turn brown, add the garlic and stir, cooking another two minutes. Now deglaze the pan with the vinegar and stock, mixing in the liquid while it cooks. Add the chopped parsley and thyme (or whichever herbs you have on hand). Cook until the liquid is mostly cooked away and absorbed into the onions.
Step 4: Slice and serve. You will notice a little bit of pink still in my liver cutlets. This is just where I want it. Cooked but not cooked well done. The flavor will be more delicate this way. Slice and serve with the onions and roasted vegetables on the side. Top with fresh basil and a drizzle of olive oil if youre feeling good.
Step 4: Slice and serve. You will notice a little bit of pink still in my liver cutlets. This is just where I want it. Cooked but not cooked well done. The flavor will be more delicate this way. Slice and serve with the onions and roasted vegetables on the side. Top with fresh basil and a drizzle of olive oil if youre feeling good.
Step 3: Cook the onions. After the liver finishes cooking, allow it to rest on a plate. Keep the pan over medium-low heat and add the sliced onions. If the pan seems too dry, add some more ghee or butter. Cook for about 7-8 minutes, stirring occasionally as the onions cook down. After the onions begin to soften and turn brown, add the garlic and stir, cooking another two minutes. Now deglaze the pan with the vinegar and stock, mixing in the liquid while it cooks. Add the chopped parsley and thyme (or whichever herbs you have on hand). Cook until the liquid is mostly cooked away and absorbed into the onions.
But it does tend to have a strong flavor. Especially when overcooked, and most people are probably going to err on the side of overcooking because it is perceived as something rather foreign. It doesnt have to be that way. Gentle cooking until just cooked through (I prefer to have some pink still in the meat) will do the trick. And it cooks quickly because it is very lean.
Beef liver is one of the most nutrient dense foods on the planet, and chances are you either love it or hate it. Some have fond memories of eating it as a child, reminiscing about mother or grandmother who made sure it was served on occasion. Or you were forced to eat it (likely overcooked) and might prefer starvation when given the choice. But there are several reasons this organ should be on the dinner table periodically. The good news is that with a little attention to detail, you can make it not only tolerable, but also delicious!
Step 1: Pat beef liver cutlets dry. Beef liver will often have some juices in the package. Place on a plate and pat dry with paper towels before cooking to help minimize moisture. If roasting vegetables to serve alongside the liver, pre-heat oven to 400 degrees and prepare all of the vegetables, including the onions and herbs.
These cuts definitely aren’t as easy to get as they use to be, usually you will have to go straight to a butcher to find them. And quality is paramount with organ meats; you want to be sure to be purchasing organic, grass-fed animals.
Since I was talking about vitamin A last week, that’s why I’ve decided to feature my recipe for beef liver – it’s packed with vitamin A! It’s also a source for B vitamins (especially folate and B12), vitamins C, D, E, and K, and minerals like copper, iron, potassium, and phosphorus. It’s also a source of CoQ10 which is important for healthy cardiovascular function.
But these meats are worth the effort! They are by far the most nutrient packed. A general way to think of it is that you get the benefit for the organ you are eating – liver benefits your liver, kidneys your kidneys, etc. And organ meats are said to have 10 to 100 times higher a concentration of nutrients than their muscle meat counterparts.
There is some fear over eating liver, as it is our main detoxification organ. However, while our liver does process toxins, it doesn’t store them. It’s only storing those ever important nutrients! There is also evidence that too high a consumption can lead to vitamin A toxicity, but most commonly this has been documented in Arctic explorers who have eaten polar bear or seal liver, that contains tenfold or more the amount of vitamin A as beef liver.
A serving of 100 grams (for adults) once or twice a week of beef, duck, lamb, or bison liver should generally be OK. As chicken liver contains lower levels of vitamin A, this could be eaten more regularly.
Eating LIVER (7 Myths BUSTED) 2024
FAQ
Why is liver always paired with onions?
What is the history of liver and onions?
What nationality eats liver and onions?
Should you eat liver and onions?
What is liver & onions?
Liver and onions is a dish consisting of slices of liver (usually pork, beef, chicken or, in the United Kingdom, lamb) and bulb onions. The liver and the onions are usually sautéed or otherwise cooked together, but sometimes they may be sautéed separately and mixed together afterwards.
How can one consume onions?
In the raw version, we consume a greater amount of potassium, calcium and phosphorus. We can think of creative ways to use onions, such as: salt seasoned with onions, pickled, in salads and as an ingredient in guacamole. Consumption of sautéed onions is common in sauces, as an accompaniment to meats, quiches and other dishes. An interesting way is to use it with rice at the time of cooking, to give a special flavor to the main dish. Fried, it can be part of the main course or an appetizer, like the famous onion rings. However, attention: the use of flour for breading and oil for dipping contribute to the increase of cholesterol.
What to eat with liver & onions?
Here’s the short answer. The best dishes to serve with liver and onions are mashed potatoes, cucumber salad, rice pilaf, and spinach salad. Try beans and broccoli rabe, broccoli and mushroom stir-fry, and celeriac mash for healthier options. As for alternative starchy dishes, try polenta and baked sweet potatoes. Ready? Let’s jump right in.
Can you cook liver & onions?
You can fry it, bake it, or even grill it. Just make sure that you cook it until it’s nice and tender. What is the best way to season liver and onions? When seasoning your liver and onions, you can use salt, pepper, garlic, or even curry powder. Just make sure that you don’t overdo it so that the flavors don’t overwhelm the dish.