Description
Beef liver is one of the most nutritious foods you can eat. Obviously it's high in protein, but liver is also a very rich source of vitamins A, B2, B5, B12, as well as folate, choline, iron, copper, selenium, and zinc. The problem is that most people dislike the taste of liver; so let's fix that. I'll be going with a simple formula of mixing in a carb (sweet potatoes) and vegetable (broccoli) to finely chopped liver, and covering it in a sauce (Creamy Pesto Dip). The result is a delicious and super healthy bowl, and no you can't taste the liver (or the cottage cheese).
Time
Prep Time:
15 minutes
Cook Time:
30 minutes
Total Time:
45 minutes
Cost
Total Cost:
Cost per Serving:
$2.87
Ingredients
Serving(s)
Potatoes
- 4 medium Sweet potato
- 2 tbsp Lemon juice
- 1/2 tsp Salt
- 1/2 tsp Black pepper, ground
Broccoli
- 2 lb Frozen broccoli, thawed
- 2 tbsp Lemon juice
- 1/2 tsp Salt
- 1/2 tsp Black pepper, ground
Liver
- 1 tsp Extra virgin olive oil
- 1 lb Beef liver
- 1/2 tsp Salt
- 1/2 tsp Black pepper, ground
Sauce
- 1 whole batch Creamy pesto dip
Instructions
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- Preheat your oven to 400F, and line 2 sheets with parchment paper
- Wash your sweet potatoes, and cut into a dice, leaving the skin on. Add to one pan, and mix with lemon, salt, and black pepper
- To the other pan, add your broccoli with lemon, salt, and black pepper
- Roast both the sweet potatoes and broccoli for about 30 minutes, or until soft and browned
- Meanwhile, preheat a large cast iron pan with olive oil over medium high heat. Cut your liver into as small pieces as you can, and add to the pan with salt and black pepper. Cook until no longer pink (>160F). Set aside
- Combine together the sweet potatoes, broccoli, liver, and sauce in a large metal bowl. Divide into 4 servings, and enjoy
Nutrition Facts
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Total Fat: 25.1g (32%
32 % of Daily Value (78 g)
)
Saturated Fat: 5.7g (28%
28 % of Daily Value (20 g)
)
Polyunsaturated Fat: 4.6g
Monounsaturated Fat: 11.4g
Cholesterol: 331mg (110%
110 % of Daily Value (300 mg)
)
Sodium: 1639mg (71%
71 % of Daily Value (2300 mg)
)
Total Carbohydrate: 52.8g (19%
19 % of Daily Value (275 g)
)
Fiber: 14.7g (53%
53 % of Daily Value (28 g)
)
Net Carbs: 38.1g
Total Sugar: 10.6g
Protein: 50.5g (101%
101 % of Daily Value (50 g)
)
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Vitamin B12: 67.89mcg (2829%
2829 % of Daily Value (2.4 mcg)
)
Vitamin D: 1.41mcg (7%
7 % of Daily Value (20 mcg)
)
------------------------------------------
Calcium: 538mg (41%
41 % of Daily Value (1300 mg)
)
Iron: 10.47mg (58%
58 % of Daily Value (18 mg)
)
Magnesium: 218mg (52%
52 % of Daily Value (420 mg)
)
Potassium: 1728mg (37%
37 % of Daily Value (4700 mg)
)
:
:
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:
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41.7
:
21.7
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:
9.1
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