Making Liver Taste Good

GF SF

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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
Instructions
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  1. Preheat your oven to 400F, and line 2 sheets with parchment paper
  2. Wash your potatoes, and cut into a dice, leaving the skin on. Add to one pan, and mix with lemon, salt, and pepper
  3. To the other pan, add your broccoli with lemon, salt, and pepper
  4. Roast both the sweet potatoes and broccoli for about 30 minutes, or until soft and browned
  5. 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 pepper. Cook until no longer pink (>160F). Set aside
    1. Combine together the sweet potatoes, broccoli, liver, and sauce in a large metal bowl. Divide into 4 servings, and enjoy
    Nutrition Facts
    ------------------------------------------
    Calories: 611
    ------------------------------------------
    Total Fat: 25.1g (32 %)
    Saturated Fat: 5.7g (28 %)
    Polyunsaturated Fat: 4.6g
    Monounsaturated Fat: 11.4g
    Cholesterol: 331mg (110 %)
    Sodium: 1639mg (71 %)
    Total Carbohydrate: 52.8g (19 %)
    Fiber: 14.7g (53 %)
    Net Carbs: 38.1g
    Total Sugar: 10.6g
    Protein: 50.5g (101 %)
    ------------------------------------------
    Vitamin B12: 67.89mcg (2829 %)
    Vitamin D: 1.41mcg (7 %)
    ------------------------------------------
    Calcium: 538mg (41 %)
    Iron: 10.47mg (58 %)
    Magnesium: 218mg (52 %)
    Potassium: 1728mg (37 %)
    ------------------------------------------
    Glycemic Index
    :
    41.7

    Glycemic Load
    :
    21.7



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