Liver and Onions
The traditional iron powerhouse, pan-seared calves liver with caramelized onions and a rich gravy. A single serving delivers more than a full day's recommended iron intake.
Ingredients
- 1 lb calves liver, sliced 1/2 inch thick
- 1 cup whole milk (for soaking)
- 3 large onions, thinly sliced
- 3 tbsp butter, divided
- 1 tbsp olive oil
- ½ cup beef broth
- 2 tbsp flour
- ½ tsp salt
- ¼ tsp black pepper
- 1 tsp fresh thyme leaves
- 1 tbsp fresh parsley, chopped
Method
- Soak the liver slices in milk in a shallow dish for at least 30 minutes. This draws out bitterness and tenderizes the meat.
- While liver soaks, heat 2 tablespoons butter and olive oil in a large skillet over medium heat. Add sliced onions and cook slowly, stirring occasionally, until deeply caramelized and golden brown.
- Remove onions to a plate. Increase heat to medium-high.
- Remove liver from milk and pat completely dry. Season with salt and pepper, then dust lightly with flour on both sides.
- Add remaining tablespoon of butter to the skillet. When foaming subsides, lay liver slices in the pan. Sear for 2-3 minutes per side. The liver should be slightly pink in the center; do not overcook or it will become tough.
- Remove liver to a warm plate. Add beef broth and thyme to the skillet, scraping up the browned bits. Simmer until reduced by half.
- Return onions to the pan and warm through. Plate the liver, top with caramelized onions and pan gravy, and garnish with parsley.
Chef's note: Liver is nature's most concentrated source of iron, with one serving providing over 100% of the daily recommended intake. Pair with a side of steamed broccoli or a squeeze of lemon for vitamin C to maximize iron absorption. Do not overcook the liver; it should be slightly pink inside for the best texture. Soaking in milk is essential for removing any bitter taste.
Nutrition per serving
350kcal
30gprotein
15gcarbs
18gfat
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