Since last Friday’s Biosyntrx Friday Pearl nutrition science column featured the many health benefits of vitamin A, it seemed appropriate to feature an interesting new quick and easy way to serve chicken livers, one of the best sources of preformed vitamin A, for today’s Tasty Tuesday recipe.
Forget about high cholesterol worries—you’re not going to eat an entire pound on your own—and think about their fabulous nutrient content instead.
Cooking chicken livers is easy, however cook them correctly or they will crumble into paté in the pan, which is not all bad either.
Most likely you’ll find chicken livers in a plastic tub in the freezer section at your local supermarket. They thaw fairly quickly on the countertop, or you can thaw them overnight in the refrigerator, then wash and drain them in a colander.
Lay out in a single layer on paper towels and roll them around gently to dry. Trim any excess fat with sharp kitchen scissors.
For this dish, have all your prep done ahead of time: livers prepared, garlic minced, peppers, cilantro and green onions chopped and a heavy nine-inch skillet ready on the stovetop (a cast iron skillet is perfect).
If you’re worried about the jalapeno being too hot, I promise it won’t be after it’s cooked. However, you can substitute a large Anaheim pepper, if you must.
This nutrient-packed powerhouse is the most inexpensive protein you’ll find. A one-pound package costs just over one dollar in most stores. We like them served with a very lightly dressed salad of dark greens. Chopped kale is the perfect choice for a truly power-house meal.
1 lb. chicken livers, washed, dried and trimmed
1 tablespoon olive oil
1 medium or large jalapeno, or two Anaheim peppers, split, seeds and ribs removed and finely chopped
1 or 2 cloves garlic, minced
salt and pepper
2 green onions, green and light green parts sliced
½ cup cilantro, roughly chopped
Heat the olive oil in a nine-inch skillet over medium-high heat, adding the livers to the pan in a single layer as the oil heats.
When the oil and livers begin to sizzle, leave them alone and sprinkle with salt and pepper. Cook until the bottom half of the liver is brown, about four minutes, then gently flip with a fork or small spatula. Shower the garlic and onions over the livers and mix in and around. Continue cooking another two to three minutes until the liver feels solid when poked with a finger. If it still gives, keep cooking but don’t overcook or they’ll get tough. (It’s okay and even best if they remain just slightly pink inside.)
Remove from heat, sprinkle with cilantro and squeeze lime juice all over.
Serve with kale salad on the side as pictured above. This chicken liver recipe makes two or three generous servings.
Chicken livers are a great source of high-quality protein, vitamins A, B12 and folate, as well as minerals iron and zinc.
Jalapeno peppers are a rich source of vitamin C and capsaicin, which has antibacterial, anticarcinogenic and analgesic properties. Jalapenos also include more vitamin E and bone-mass promoting vitamin K than any other variety of peppers.
Kale is considered, by far, the best food source of the macula pigment carotenoids, lutein and zeaxanthin.
Ellen Troyer with Kathryn Eastburn and the Biosyntrx staff
Gorgeous photo courtesy of thenourishedcaveman.com