This beef liver and onions is packed with nutrients and flavor! The beef is tenderized and cooked to savory perfection. The onions add even more flavor. This quick and easy recipe for how to cook beef liver is super healthy and incredibly delicious!
WHY YOU’LL LOVE THIS RECIPE
Beef liver and onions is filled with nutrients and protein.
Liver is one of the healthiest foods.
This quick and easy recipe takes 10 minutes after the meat soaks.
Soaking the beef liver takes out the strong flavor.
In addition, this tenderizes the meat.
This recipe is gluten free, nut free, sugar free, high in protein, low in carbs, and high in vitamins.
For Paleo and Whole30, use unsweetened dairy free milk.
WHAT IS BEEF LIVER?
Beef liver is an organ meat. It comes from cows.
This cut of meat is considered a nutritional superfood. It is high in protein, high in vitamins, and low in carbs.
This meat is not popular with everyone. It is known to have a strong meat flavor and can be tough.
To combat this, soak the meat in buttermilk or milk. This neutralizes some of the meaty flavor. In addition, soaking the liver makes it more tender.
BEEF LIVER HEALTH BENEFITS
Beef liver is loaded with health benefits! It is very healthy and very high in many nutrients.
Liver is high in Vitamin A, riboflavin, Vitamin B12, and copper.
Additionally, liver is high in protein and low in carbs.
Compared to other superfoods, beef liver contains more nutrients. Even kale, spinach and blueberries pale in comparison to liver.
A serving of 100 grams contains only 4 carbs and more than 20 grams of protein. In addition, it contains over 3 grams of healthy fats.
TASTE & TEXTURE
This beef liver recipe is hearty and savory. The onions add a great flavor.
The longer the meat soaks, the more tender it becomes. Do not over cook liver. Overcooking leads to dry gritty meat.
EXPERT TIPS & TRICKS
Thinly slice liver into strips.
If using frozen, thaw completely beforehand.
Soak meat in buttermilk or milk for at least 1 hour. The longer it soaks, the more neutralized the flavor and tenderized it will become.
This beef liver and onions recipe is quick, easy and incredibly flavorful! The beef liver becomes tender and the onions add so much flavor. This protein packed meal is easy, healthy and delicious!
INGREDIENTS:
▢12 ounces beef liver, sliced
▢1 cup buttermilk
▢1 yellow onion, thinly sliced
▢2 tbsp olive oil, divided
▢½ tsp garlic powder
▢½ tsp black pepper
▢½ tsp sea salt
INSTRUCTIONS:
First, add sliced beef liver to a bowl. Pour buttermilk on top. Soak in the refrigerator for at least 1 hour up to overnight.
Once beef has soaked, remove from buttermilk. Pat dry with paper towels. Season on both sides with garlic powder, pepper and sea salt. Discard buttermilk.
In a large skillet, add 1 tablespoon olive oil over medium heat. Add in sliced onions.
Cook onions until tender. Stir occasionally to prevent burning. Remove onions from skillet.
Add remaining 1 tablespoon olive oil to skillet. Add seasoned beef liver to the pan.
Sear on both sides for about 2 to 3 minutes, until internal temperature reaches 160 degrees Fahrenheit. Add onions back to pan for 1 minute to heat up.
Finally, serve beef liver and onions.
NOTES:
Soaking the beef liver in buttermilk helps remove the strong flavor and helps make it more tender. Do not skip this step.
Feel free to soak it in milk or cream if you do not have buttermilk.
Organ meat is considered safe to eat at 160 degrees Fahrenheit.
Use a meat thermometer for accurate results.
Store in the fridge for up to 3 days.
Meat may become tough when reheated. Slowly reheat in the microwave or in a skillet.
Do not freeze.
Nutritional Info:
calories: 190kcal, carbohydrates: 6g, protein: 18g, fat: 10g, saturated fat: 2g, polyunsaturated fat: 1g, monounsaturated fat: 6g, trans fat: 0.1g, cholesterol: 234mg, sodium: 351mg, potassium: 314mg, fiber: 1g, sugar: 1g, vitamin a: 14373IU, vitamin c: 3mg, calcium: 12mg, iron: 4mg