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Chinese chicken livers

October 9, 2011

So now that I’ve made a bunch of posts on duck gizzards that I purchased, it’s time for me to shift the focus onto other organ meats. Another find that I know to be cheap at supermarkets, yet still extremely nutritious, are livers.

I felt that making livers and onions like I always do is kind of boring, so I went an Asian route yet again, with ginger and shoyu (fyi, non-Hawaiians, shoyu=soy sauce).

Livers are pretty easy to prepare. After getting them from the store, rinse them briefly and slice if they are larger than an inch wide. The cleanup gets kind of messy with all the blood and the smell, so I typically avoid this by buying mostly chicken livers, even though they are not as nutritious as less traditional animal livers, which tend to be bigger. Take a look at the nutritional data comparison below, each for 100g of raw liver.

Chicken liver Beef liver Lamb liver
Fat 5g 3.5g 5g
Carbs 0g 4g 2g
Protein 17.5g 20.5g 20.5g
Vitamin A 222% 338% 492%
Vitamin C 30% 2% 7%
Vitamin B1 20% 13% 23%
Vitamin B2 105% 162% 214%
Vitamin B3 49% 66% 45%
Vitamin B6 43% 54% 45%
Vitamin B12 276% 988% 1501%
Iron 50% 27% 41%
Zinc 18% 27% 31%
Choline 194mg 333mg N/A
Omega 6:3 ratio 486:6 = 81:1 318:7 = 45:1 320:70 = 4.6:1

Wow, really have to love the omega ratios in game meats for everything! Good thing that livers are some of the cheapest cuts, and you can get the benefits of the nutrition of game meats without having to pay the steep price for them. Here’s a recipe I made up to help anybody get started:

Ingredients
1 lb liver, cut up into smaller pieces 1″ thick
5 slices ginger, 1/4″ thick
2 Tbsp soy sauce
1 Tbsp butter

Directions
(1) Heat butter on high. Once hot, add ginger slices and cook for a minute, until fragrant.
(2) Add soy sauce and stir. Add liver and saute for several minutes, until no longer pink.
(3) Cover the pan and simmer for about 5-10 minutes, occasionally stirring.
(4) Cut liver in half to make sure that no blood is showing. Cook in additional 3 minute increments until blood is gone.
(5) Serve over starch so that taste is not too strong (unless you absolutely love the taste of liver!)

Enjoy!

Dai Dai

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One Comment
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