Smothered Beef Liver

Dairy Free
Very Healthy
Health score
59%
Smothered Beef Liver
30 min.
4
330kcal

Suggestions


If you're looking to elevate your dinner game with a dish that's both nutritious and delicious, look no further than Smothered Beef Liver. This recipe is not only dairy-free but also boasts a health score of 59, making it a fantastic choice for those who prioritize healthy eating without sacrificing flavor. In just 30 minutes, you can whip up a meal that serves four, perfect for a family dinner or a gathering with friends.

Beef liver is a powerhouse of nutrients, packed with protein and essential vitamins, making it a very healthy option for your lunch or dinner table. The rich, savory flavor of the liver is beautifully complemented by the sweetness of sautéed onions and the tangy tomato sauce, creating a mouthwatering dish that will have everyone asking for seconds. The addition of dried oregano adds a fragrant touch that ties all the flavors together.

Whether you're a long-time liver lover or trying it for the first time, this Smothered Beef Liver recipe is sure to impress. Serve it alongside creamy mashed potatoes and crisp green beans for a well-rounded meal that’s both satisfying and wholesome. Get ready to enjoy a delightful culinary experience that’s quick, easy, and packed with goodness!

Ingredients

  • pound beef liver 
  • ounce tomato sauce canned
  • 0.5 cup flour all-purpose
  • 0.3 teaspoon ground pepper black to taste
  • large onion sliced
  • 0.5 teaspoon oregano dried
  • teaspoon salt to taste
  • tablespoons vegetable oil 
  • 0.3 cup water 

Equipment

  • frying pan
  • slotted spoon

Directions

  1. Heat vegetable oil in a large skillet over medium heat.
  2. Saute onions until soft, but not browned.
  3. Remove from pan using a slotted spoon, and set aside. Slice the liver into serving size pieces, and remove any membrane.
  4. In a shallow dish, mix together the flour, salt and pepper. Dredge the liver in the flour mixture, and place into the hot skillet. Brown the liver quickly on each side.
  5. Place reserved onions on top of liver pieces.
  6. Pour the tomato sauce and water over everything in the pan, lifting the liver pieces to let the tomato sauce coat the bottom of the pan.
  7. Sprinkle the oregano over everything, and simmer over low heat for 8 to 10 minutes, stirring occasionally. Adjust salt and pepper to taste. Be careful not to overcook, or liver will be tough. I serve this with mashed potatoes and green beans.

Nutrition Facts

Calories330kcal
Protein31.51%
Fat40.32%
Carbs28.17%

Properties

Glycemic Index
46
Glycemic Load
10.39
Inflammation Score
-10
Nutrition Score
46.449130607688%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
1.88mg
Kaempferol
0.24mg
Myricetin
0.01mg
Quercetin
7.61mg

Nutrients percent of daily need

Calories:329.71kcal
16.49%
Fat:14.69g
22.6%
Saturated Fat:3.02g
18.89%
Carbohydrates:23.1g
7.7%
Net Carbohydrates:21.05g
7.66%
Sugar:3.66g
4.07%
Cholesterol:311.84mg
103.95%
Sodium:931.01mg
40.48%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.83g
51.66%
Vitamin B12:67.25µg
1120.75%
Copper:11.17mg
558.52%
Vitamin A:19413.2IU
388.26%
Vitamin B2:3.25mg
191.17%
Folate:370.29µg
92.57%
Vitamin B5:8.43mg
84.28%
Vitamin B3:16.48mg
82.41%
Selenium:50.86µg
72.66%
Vitamin B6:1.34mg
66.93%
Phosphorus:482.48mg
48.25%
Iron:7.02mg
38.98%
Zinc:4.84mg
32.3%
Manganese:0.6mg
29.85%
Vitamin K:25.82µg
24.59%
Vitamin B1:0.37mg
24.56%
Potassium:599.73mg
17.14%
Vitamin E:2.15mg
14.3%
Vitamin C:8.22mg
9.97%
Magnesium:37.16mg
9.29%
Vitamin D:1.36µg
9.07%
Fiber:2.05g
8.19%
Calcium:29.93mg
2.99%
Source:Allrecipes