Beef liver and onions is a traditional, nutrient-packed dish that has stood the test of time. The combination of tender, nutrient-dense liver with the sweet and savory flavor of caramelized onions creates a mouthwatering meal that’s not only delicious but also incredibly healthy. Packed with essential vitamins and minerals, this recipe is perfect for anyone looking to boost their iron intake while enjoying a hearty, satisfying meal. Whether you’re a liver lover or a first-timer, this simple yet flavorful recipe is bound to become a favorite.
Ingredients:
- 1 lb beef liver (sliced into thin pieces)
- 2 large onions (thinly sliced)
- 2 tablespoons olive oil or butter
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- Salt and pepper to taste
- 1/2 cup beef broth (optional)
- 1 tablespoon balsamic vinegar (optional)
- Fresh parsley (for garnish)
Instructions:
- Begin by preparing the beef liver. Rinse it under cold water and pat it dry with paper towels to remove any excess moisture. Slice the liver into thin pieces, about 1/4-inch thick, for even cooking.
- Season the liver slices with garlic powder, onion powder, salt, and pepper on both sides. Set aside for about 10 minutes to allow the seasoning to soak in.
- While the liver is resting, heat a large skillet or frying pan over medium heat. Add olive oil or butter and allow it to melt, ensuring the pan is well-coated.
- Add the sliced onions to the pan and cook them over medium heat. Stir occasionally, allowing them to soften and slowly caramelize. This process can take about 10–15 minutes, so be patient.
- Once the onions are golden brown and caramelized, remove them from the pan and set aside on a plate.
- In the same skillet, add the seasoned liver slices. Cook the liver for about 3–4 minutes on each side until it’s browned on the outside but still tender and slightly pink on the inside.
- If you prefer your liver cooked longer, you can cook it for a few more minutes, but avoid overcooking it, as liver can become tough and dry.
- After cooking the liver, return the caramelized onions to the skillet and stir to combine with the liver. If desired, pour in the beef broth or balsamic vinegar to add some moisture and extra flavor. Let it simmer for another 2–3 minutes, allowing the flavors to meld together.
- Taste and adjust the seasoning with additional salt and pepper if needed.
- Once everything is well-cooked and combined, serve the beef liver and onions immediately. Garnish with fresh parsley for a burst of color and a touch of freshness.
Tips for the Perfect Beef Liver and Onions:
- Make sure to cook the liver to medium-rare or medium for the best texture. Overcooking can make it tough and rubbery.
- For extra flavor, consider adding a splash of red wine or Worcestershire sauce to the pan during the cooking process.
- If you’re not a fan of liver’s strong flavor, you can soak the slices in milk for an hour before cooking. This can help reduce the intensity and make the liver more tender.
- Serve this dish with mashed potatoes, rice, or sautéed vegetables to round out the meal.
Nutritional Benefits:
Beef liver is an excellent source of iron, vitamin A, and several B vitamins, including B12. It’s also packed with protein, making it a great choice for those seeking to boost their nutrient intake. The addition of onions not only enhances the dish’s flavor but also provides antioxidants, fiber, and additional health benefits.
This simple yet delicious recipe for beef liver and onions offers a rich, satisfying taste with numerous health benefits. Whether you’re a fan of offal or new to it, this dish is sure to impress with its delicious combination of flavors and nutritional powerhouse.