Although many people are squeamish about eating liver, liver is an expensive, nutrient-rich meat. Each 3-ounce serving of liver provides an entire daily allowance of vitamin A, vitamin B-12, copper and riboflavin, as well as protein, iron, folate, zinc, and small amounts of vitamin C and thiamin. All beef livers produced in the United States are inspected by the U.S. Department of Agriculture.
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Liver and Onions
Liver and onion is a traditional way of preparing liver, and is often a good way to introduce liver to people who are squeamish. To tenderize liver and tone down the strong flavor and aroma, cut liver into narrow strips, then soak the strips in milk for up to four hours. Saute sliced onions in a heavy skillet with a small amount of cooking oil. For a healthy dish, use hearty-healthy canola oil or olive oil. Remove the cooked onions with a fork, then place the liver in the skillet. Saute the liver until the outside is brown and the inside is slightly pink. then serve the liver with the onions piled on top. Liver and onions are often served with bacon. If fat is a concern, omit the bacon, or use leaner turkey bacon. If you like, you can dredge the liver in a mixture of flour, salt and pepper before frying.
Liver and Vegetables
Liver and vegetables is a way of braising the liver, then topping it with healthy, flavorful vegetables. To make liver and vegetables, dip the liver in seasoned flour, then braise the liver, along with chopped onions and celery, in a heavy skillet. Braise the meat in small amount of bacon fat, or use canola oil for a healthier dish. Put the braised liver in a casserole dish with a canned beef or chicken broth, then bake the liver for about 30 minutes. Top the baked liver with chopped carrots and potatoes.and continue to bake until the vegetables are tender. If you like, you can top the dish with crispy bacon.
Easy Liver Pate
Pate is an easy way to prepare liver, and the pate is handy for serving on crackers or toast. Many people may not even realize they're eating liver pate, as the liver is combined with cooked pork, ham and bacon, along with boiled eggs, minced garlic, chopped onion and a small amount of butter. Season the pate with salt, pepper, allspice and thyme. A ring mold makes the pate attractive and easy to serve. Place the mixture in a microwaveable ring mold, then cook on medium heat until the meat registers at least 170 degrees Fahrenheit when tested with a meat thermometer. Chill before serving.
Grilled liver is flavorful and juicy, especially when served with a grilled onions and mushrooms. To grill liver, pat the meat dry with a paper towel, then brush the liver with a mixture of oil, vinegar, mustard, salt and pepper. Cook the liver on a hot grill until both sides are done. Flavor onions and mushrooms with a drizzle of butter, balsamic vinegar, sage, salt and pepper, then wrap the onions and mushrooms in an aluminum foil packet. Grill the onions and mushrooms, then serve them on top of the grilled liver.