Healthy Sauteed Chicken Liver Recipe

Chicken liver is a very nutritious organ that has high protein and folate. I remember when one of my relatives has anemia, the doctor recommends her consuming diet high in iron.

Chicken liver has a high amount of iron, vitamin B12, and vitamin A. Not only they are delicious, but it is healthy and nutritious. However, the healthiness of the liver depends on how you cook this dish. Today I will be showing a recipe for how to cook a healthy sauteed chicken liver.

Sauteed Chicken Liver Recipe

What is Sauteed Chicken Liver?

Sauteed chicken liver is a chicken liver dish that is marinated with sauces, cook in oil, and then mixed with bell pepper.

I considered this dish as an Asian food rather than Western food since I am using soy sauce, oyster sauce, vinegar, and curry. And these ingredients are commonly used in Asian cuisines. But, I promise you, it is very delicious and healthy.

Ingredient for Sauteed Chicken Liver Recipe

The ingredients I need to make a sauteed chicken liver includes soy sauce, oyster sauce, vinegar, bell pepper, onion, black pepper, and curry spice.

Some people I know they don’t like the smell of the liver, and no matter how long do you cook, the smell of the liver will be there.

However, I am using bell pepper and bay leaf since it gives a great flavor of the sauteed chicken liver dish. Furthermore, when you add the bell pepper, the smell of the liver will disappear, which works for me.

Lastly, I use olive oil, specifically extra virgin olive oil, to help sauteed the liver. I prefer this kind of oil since it is healthier and gives a nicer olive taste of the dish.

What kind of Kitchen Utensil I used?

There is only two important kitchen utensils I used. First, I used a melamine bowl where I cleaned and marinated the liver with sauces and spices. And secondly, I used a large fry pan where I cooking the liver and adding other solid ingredients.

Things to do before cooking this dish

Before you start cooking the chicken liver, you must first clean the liver with water and then add lemon. I use lemon or lime juice since it can help remove the smell of the liver.

Once you add the lemon, you don’t have to wash it again with water, and you can just directly marinated the sauces. To marinate the liver, just mixed with oyster and soy sauce, vinegar, bay leaf, and curry spice.

After that, leave the liver marinated for 15 to 30 minutes before cooking

Instruction to cook Sauteed Chicken Liver Recipe

Cooking this dish is quite simple. Firstly, add olive oil in the pan. Once it is hot, add onion and stir for a few minutes.

Later, you add the liver and let it cook in medium to medium-high heat. It is expected the liver will be releasing too many juices, and make sure it is cooking a little longer until there are few juices left (not fully evaporated). Lastly, you add the bell pepper, salt, and back pepper, and mix it well. Optionally, you garnish the dish with parsley if you want. And you are done.

Sauteed Chicken Liver Recipe
Sauteed Chicken Liver Recipe

Below is the specific instruction of how to cook the sauteed chicken liver recipe

Healthy Sauteed Chicken Liver Recipe

Recipe by Saif Al Deen OdehCourse: MainCuisine: Asian, FusionDifficulty: Medium
Servings

4

servings
Prep time

30

minutes
Cooking time

15

minutes
Calories

300

kcal

Sauteed Chicken Liver recipe is a marinated chicken liver dish inspired by Asian sauces and spices that are mixed with bell pepper.

Ingredients

  • Marinating the Liver
  • 500 gram of Liver

  • 1 tablespoon of soy sauce

  • 1 tablespoon of oyster sauce

  • 4 pieces of dry bay leaf

  • 2 teaspoon of vinegar

  • 1/2 teaspoon of curry spice

  • Cooking the Liver
  • 3 tablespoon of olive oil

  • 1 cup of chopped bell pepper

  • 1 cup of chopped onion

  • 1 tablespoon of soy sauce

  • 1 tablespoon of oyster sauce

  • 1 tablespoon of chopped parsley (for garnish)

  • Salt and Black pepper for taste

Directions

  • Add 2 tablespoon of olive oil in the pan in medium heat. Once it is hot, add onion and stir it for a minute or until it is light brown.
  • Add the marinated liver along with the sauces on the pan, and quickly stir them for 10 second. Cover the pan from any utensils and let it cook for 6 to 10 minutes.
  • Once there is few juices left, add 1 tablespoon of olive oil and chopped bell pepper, and quickly stir for few seconds.
  • Add oyster sauce, soy sauce, salt and black pepper in the pan. Mix them well to make sure the sauce and the seasoning are well distributed with the liver. Turn off the heat, and garnished with chopped parsley.

Notes

  • Do not over stir the chicken liver during cooking since it may break into pieces
  • If you don’t have olive oil, you can use any vegetable oils.

Nutrition Facts

4 servings per container


Calories300

  • Amount Per Serving% Daily Value *
  • Total Fat 15g 24%
    • Saturated Fat 2.5g 13%
  • Amount Per Serving% Daily Value *
  • Potassium 580mg 17%
  • Total Carbohydrate 13g 5%
    • Dietary Fiber 2g 8%
    • Sugars 3g
  • Protein 27g 54%
  • Vitamin A 5%
  • Vitamin C 60%
  • Calcium 4%
  • Iron 38%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

If chicken is one of your favorite dishes, then I have some chicken recipes you may love to check on:

If you have any comments or questions, I will love to hear from you.

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