Liver And Berries

True superfood made easy.

Liver is a true superfood, but sadly most of us don’t like to eat it. I’ve made it my mission to change it! With a bold combination of flavours and easy-peasy preparation. Weightloss friendly, high in protein, satiating and at the same time comforting. This recipe will make you a believer, so dig in!

Originally I wanted to write a completely different recipe, but I don’t have a nice picture of it and who likes to read a recipe without a picture, right? Last year Chantal and I were in Edinburgh, Scotland and we had a blast stroling through the farmer’s markets there. And one day we found beautiful pigeon breasts, plump and deep red, almost black and cheap as chips. I paired black redcurrants with them and it was an amazing dish.

Back at home I tried to recreate that feeling: the tart berries and the strong, somehow iron-y flavour of the pigeon. I chose liver as a substitute for the pigeon and the humble frozen berries mixture from the supermarket. There was also some leftover cooked beef that needed to be used up, so I also threw it in. To my surprise it all worked out really well, creating one of my favourite ways to eat liver.

Don’t worry if you don’t have mirin at home, it is not necessary, but its sweet umami flavour works quite well with the liver. You may substitute it with soy sauce and some sweetener of your choice. Of course the leftover cooked beef is not essential for this dish, so you may skip it.

Beef liver has a quite strong “livery” flavour, if it is too strong for your likeing, switch to chicken liver. Make sure you buy good quality liver and ask your butcher to clean and cut it for you. It will spare you the tedious work.

Ingredients

  • 680g Beef liver
  • 450g Leftover cooked beef
  • 530g Frozen berries
  • 35g Garlic
  • 200g Onions
  • 20g Cooking fat
  • 30ml Worcester sauce
  • 20ml Mirin
  • 25g Flour
  • 200ml Water

Instructions

  1. Peel and finely cut the onions and the garlic. Place a skillet over medium heat, add the cooking fat and fry the onions and garlic until they start softening up.
  2. Push them on the side and add the liver. Give it a little time to develop some colour, then add the flour, stir and deglaze the pan with mirin, worcester sauce and water.
  3. Let simmer until the liver is just cooked then add the leftover meat (if any) and the berries. Season with salt, pepper and majoram. Adjust sweetness with sweetener of your choice. If you feel you need a little sourness, add a splash of red wine vinegar.

I’ve paired a simple carrot salad loaded with herbs with this dish and topped it with some pistacchios because I was lucky enough to have the macros left to afford them. The nutty flavour turned out to work quite well and a refreshing salad is welcome anytimes, so I suggest you doing the same.

Macros

100g of this incredibly nutritious dish contain the following macros:

  • 115kcal
  • 13,9g Protein
  • 6,6g Carbs
  • 3,7g Fat

Did you like the recipe? Then why not subscribe to the Beary Email List below? You will get an email once a week with either a recipe or an evidence-based article and won’t miss delicious dishes and gain some Beary wisdom!

Processingโ€ฆ
Success! You're on the list.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s