Chicken livers in lemon and onion sauce- easy and quick
Chicken livers in lemon juice
Today I cooked chicken livers in lemon juice, onions and just a tablespoon of olive oil. It is high in iron, so cooking it in lemon juice and avoid eating it with dairy is an ideal way to maximize iron absorption. This recipe is also ideal if you are looking for a low calorie, low fat and high protein meals which are high in vitamins A and B. It is also beginner-friendly with short preparation time, so if you are hungry and you haven’t prepared food it is a very good option!
Chicken liver is very high in Vitamin A, so if you are pregnant it could be better to avoid it. Click here for more foods that may not be recommended during pregnancy and always consult with a registered dietitian if you have more questions!
It is the second time I cook chicken liver. The first time I cooked in tomato sauce and it was also delicious and very easy to make! Click on the picture below and check my Instagram post for the igredients:
A few tips before we start!
- Have you bought frozen chicken livers? Remember to defrost overnight.
- If your pan is deep, the food will may start boiling a couple of minutes later.
- If you do not have a non- sticking pan, stir five minutes after the food starts boiling to make sure the livers are not sticking to the bottom.
- Make sure you check the food storage instructions on the packaging (if you find any).
- I served with vegetables prepared in the microwave steamer, but you can definitely cook them in the pan with the chicken livers if you prefer! If the vegetables are frozen, the cooking time will increase by at least 5 minutes.
Chicken livers in lemon and onion sauce
Equipment
- food processor
- stove
- water boiler
- frying pan
Ingredients
- 160 grams raw chicken livers
- 60 grams chopped white onion one medium
- 40 grams fresh lemon juice one lemon
- 1 tbsp olive oil
- tsp dried basil
- 2 pinches ground pepper
- 240 ml water 1 cup
Instructions
- Add the onion, olive oil and lemon juice in the food processor. Turn it on to blend the igredients for approximately 20 seconds.
- Heat up a cup of water in the water boiler until it is warm to hot, but do not let it boil.
- Put the pan on the stove and turn on the stove to high heat.
- Poor the warm water in the food processor with the rest of the igredients and blend for 10 more seconds.
- Add the chicken livers and the mixture from the food processor into the pan when the pan's surface is hot.
- When the food starts boiling (after 3-4 minutes), add the spices and slightly stir without flipping the livers. Reduce the heat to medium.
- After 10 minutes flip the chicken livers.
- After 2-3 minutes turn the heat off and remove the pan from the stove. You are ready to serve!
Notes
Net Carbohydrates: 3.3g/portion
Fibre: 1g/ portion (4%RI)
Protein: 15g/ portion
Glycaemic Index: 35.7
Glycaemic Load/portion: 0.93
| Important micronutrients per portion | ||
| %RI (Recommended intake) | ||
| Vitamin C (mg) | 30.8 | 38 |
| Vitamin A (ret eq) | 7784 | 973 |
| Vitamin B1 (mg) | 0.42 | 39 |
| Vitamin B2(mg) | 1.7 | 124 |
| Vitamin B3 (mg) | 12 | 75 |
| Vitamin B5 (mg) | 4.9 | 82 |
| Vitamin B6 (mg) | 0.7 | 50 |
| Vitamin B9 (ug) | 804 | 402 |
| Iron (mg) | 7.8 | 56 |
| Copper (mg) | 0.43 | 43 |
| Manganese (mg) | 0.33 | 17 |
| Phosphorus (mg) | 237 | 34 |
| Zinc (mg) | 3 | 30 |
Based on 2 Review(s)
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