Liver & red pepper stir-fry

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Liver & red pepper stir-fry
35 min.
2
328kcal

Suggestions


If you're looking for a quick and healthy meal that’s both delicious and packed with nutrients, this Liver & Red Pepper Stir-Fry is the perfect choice. With just 35 minutes of cooking time, this dish is bursting with flavor and features a balance of protein, healthy fats, and vibrant vegetables. The tender lamb's liver, stir-fried with a colorful mix of leek, red pepper, and greens, offers a rich and savory taste that's complemented by the zesty orange and the hint of dry sherry. Whether you're a fan of offal or simply looking to try something new, the liver in this dish becomes delightfully tender without being overpowering.

The combination of garlic, chili, and oregano adds a warm, aromatic layer to the dish, while the bright, fresh greens lend a satisfying crunch. Plus, it’s gluten-free, dairy-free, and perfect for anyone following a healthy lifestyle. Whether for lunch or dinner, this dish serves two, making it an ideal choice for a quick yet satisfying meal. It's a fantastic option for anyone craving something light, tasty, and wholesome, all while staying on track with their nutritional goals.

Ingredients

  • 1.5 tbsp vegetable oil; peanut oil preferred 
  • 225 lamb's liver cut into strips
  •  leek diagonally sliced
  •  bell pepper red seeded cut into rough squares
  •  to 5 chilies red seeded finely chopped
  • tsp oregano dried
  •  garlic clove crushed
  • 100 the salad thinly sliced
  •  orange zest grated
  • tbsp sherry dry

Equipment

  • frying pan

Directions

  1. Heat a tablespoon of the oil in a large non-stick frying pan.
  2. Add the liver and stir fry over a moderately high heat for 3 minutes until light brown dont cook for longer or the liver will become rubbery.
  3. Remove to a plate, leaving the juices in the pan.
  4. Tip the leek, red pepper and chilli into the pan with the rest of the oil and stir fry over a high heat for 2 minutes.
  5. Add the oregano, garlic and greens and stir fry for a further 30 seconds or so, until the greens have just wilted and turned a nice bright green.
  6. Return the liver to the pan, add the orange zest and juice, sherry, then season. Toss everything together on a high heat and serve immediately.

Nutrition Facts

Calories328kcal
Protein31.63%
Fat45.42%
Carbs22.95%

Properties

Glycemic Index
79.5
Glycemic Load
3.46
Inflammation Score
-10
Nutrition Score
54.431738791258%

Flavonoids

Malvidin
0.01mg
Catechin
0.12mg
Epicatechin
0.08mg
Hesperetin
0.06mg
Naringenin
0.06mg
Luteolin
0.36mg
Kaempferol
1.21mg
Myricetin
0.12mg
Quercetin
0.21mg

Nutrients percent of daily need

Calories:328.23kcal
16.41%
Fat:16.28g
25.04%
Saturated Fat:3.98g
24.86%
Carbohydrates:18.51g
6.17%
Net Carbohydrates:15.07g
5.48%
Sugar:5.62g
6.25%
Cholesterol:417.38mg
139.13%
Sodium:106.46mg
4.63%
Alcohol:1.54g
100%
Alcohol %:0.61%
100%
Protein:25.51g
51.01%
Vitamin B12:101.31µg
1688.44%
Vitamin A:31116.1IU
622.32%
Copper:7.99mg
399.26%
Vitamin B2:4.21mg
247.42%
Vitamin C:138.58mg
167.98%
Selenium:93.85µg
134.06%
Vitamin B3:19.56mg
97.81%
Folate:342.4µg
85.6%
Vitamin B6:1.49mg
74.46%
Vitamin B5:7.31mg
73.06%
Iron:10.48mg
58.2%
Phosphorus:477.31mg
47.73%
Zinc:5.68mg
37.89%
Manganese:0.69mg
34.54%
Vitamin B1:0.49mg
32.34%
Vitamin K:32.73µg
31.17%
Vitamin E:3.27mg
21.83%
Potassium:756.95mg
21.63%
Magnesium:57.28mg
14.32%
Fiber:3.44g
13.75%
Calcium:76.04mg
7.6%