Chicken livers in lemon and onion sauce
Low energy recipe for chicken livers cooked in lemon, onion and olive oil sauce. Ready in 20 minutes.
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 |