Sautéed Beef Liver and Onions: A Nutritious and Flavorful Classic

Beef liver and onions is a timeless dish that combines the rich, savory flavors of beef liver with the sweetness of caramelized onions. Known for its high nutritional value, this recipe is a great source of iron, protein, and essential vitamins. Whether you’re a seasoned liver lover or trying it for the first time, this recipe will guide you through creating a delicious and hearty meal.

Ingredients:

  • 1 lb beef liver, sliced into 1/2-inch thick pieces
  • 2 large onions, thinly sliced
  • 2 tbsp olive oil (or butter)
  • 1 tbsp flour (optional, for coating)
  • 2 cloves garlic, minced
  • Salt and freshly ground black pepper, to taste
  • 1 tsp dried thyme or fresh thyme sprigs
  • 1 tbsp balsamic vinegar (optional, for a touch of sweetness)
  • 1/2 cup beef broth (or water)
  • Fresh parsley, chopped (for garnish)

Instructions:

  1. Prepare the Beef Liver:
    • If the liver is not pre-sliced, cut it into 1/2-inch thick pieces. You can optionally dust each slice lightly with flour to help create a crust while cooking, though this step is not necessary.
  2. Cook the Onions:
    • Heat 1 tablespoon of olive oil or butter in a large skillet over medium heat. Add the sliced onions and a pinch of salt. Cook for about 10-12 minutes, stirring occasionally, until the onions are golden brown and caramelized. If needed, lower the heat to avoid burning. Once done, remove the onions from the skillet and set them aside.
  3. Cook the Beef Liver:
    • In the same skillet, add the remaining tablespoon of oil. When hot, add the beef liver slices. Cook for 2-3 minutes per side for medium-rare, or longer for your desired level of doneness. Avoid overcrowding the skillet; cook in batches if necessary.
  4. Add Garlic and Thyme:
    • Once the liver is browned on both sides, add the minced garlic and thyme. Stir briefly until fragrant, about 30 seconds.
  5. Deglaze the Pan (Optional):
    • For added depth of flavor, pour in the balsamic vinegar and scrape up any brown bits from the bottom of the pan. Allow the vinegar to reduce slightly, about 1-2 minutes.
  6. Add Broth and Combine:
    • Pour in the beef broth (or water), stirring to combine. Allow the mixture to simmer for 2-3 minutes, letting the flavors meld together.
  7. Return Onions and Finish:
    • Add the caramelized onions back into the skillet with the liver. Stir to combine, then let everything heat through for another 1-2 minutes.
  8. Season and Serve:
    • Taste the dish and adjust the seasoning with salt and pepper. Garnish with fresh parsley before serving.

Serving Suggestions:
Serve your beef liver and onions with mashed potatoes, rice, or sautéed greens for a well-rounded meal. The savory flavor pairs beautifully with a side of roasted vegetables or a simple green salad.

Nutritional Benefits:
Beef liver is a powerhouse of nutrients, providing an excellent source of iron, vitamin A, vitamin B12, and folate. It’s a great choice for anyone looking to boost their nutrient intake while enjoying a rich, satisfying meal.

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