Baked Chicken Livers
Baked chicken livers are a delicious and nutritious dish that can be a great addition to your meal rotation. These tender morsels are not only packed with flavor but also boast numerous health benefits. In this article, we will delve into why baked chicken livers should be a staple in your diet, the health benefits they offer, and tips on how to prepare them to perfection.
Why Baked Chicken Livers?
Chicken livers are a highly nutritious food, rich in essential vitamins and minerals. They are a powerhouse of protein, providing all the essential amino acids your body needs for growth and repair. One serving of chicken livers offers a substantial amount of iron, which is crucial for the production of red blood cells and the prevention of anemia. Additionally, they are an excellent source of vitamin A, which supports vision, immune function, and skin health.
Health Benefits of Baked Chicken Livers
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Rich in Protein: Chicken livers are an excellent source of high-quality protein. Protein is essential for building and repairing tissues, and it plays a vital role in producing enzymes and hormones.
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High in Iron: Iron is necessary for the formation of hemoglobin, which carries oxygen from the lungs to the rest of the body. Consuming iron-rich foods like chicken livers can help prevent iron deficiency anemia.
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Packed with Vitamins: Chicken livers are loaded with essential vitamins such as vitamin A, B vitamins (especially B12 and folate), and vitamin C. Vitamin A supports eye health, while B vitamins are crucial for energy metabolism and brain function.
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Mineral Rich: In addition to iron, chicken livers contain significant amounts of zinc, selenium, and phosphorus. These minerals are important for immune function, DNA synthesis, and bone health.
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Low in Calories: Despite being nutrient-dense, chicken livers are relatively low in calories, making them a great option for those looking to maintain or lose weight.
Preparing Baked Chicken Livers
When preparing baked chicken livers, it's important to choose fresh, high-quality livers. Look for livers that are firm and have a bright reddish-brown color. Here's a simple method to prepare them:
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Clean and Prep: Rinse the chicken livers under cold water and pat them dry with a paper towel. Trim any excess fat or connective tissue.
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Marinate: For added flavor, marinate the livers in a mixture of olive oil, garlic, lemon juice, and your favorite herbs and spices. Let them marinate for at least 30 minutes.
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Bake: Preheat your oven to 375°F (190°C). Arrange the marinated livers on a baking sheet lined with parchment paper. Bake for 20-25 minutes, or until the livers are cooked through and no longer pink in the center.
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Serve: Baked chicken livers can be enjoyed on their own or paired with a variety of sides such as mashed potatoes, rice, or a fresh salad. They also make a great addition to pasta dishes and can be used as a topping for toast or crackers.
Conclusion
Baked chicken livers are a versatile and nutritious dish that can be easily incorporated into your diet. Their rich flavor and health benefits make them a great choice for those looking to boost their nutrient intake without consuming too many calories. Whether you're a fan of traditional comfort foods or looking to try something new, baked chicken livers are sure to satisfy your taste buds and support your health.
Baked Chicken Livers Recipe
Ingredients
Directions
Peel and slice the onion. Separate the slices into rings.
Pat the livers dry with paper towels, cut them in half, then trim and discard any visible fat or green parts. Wash your hands well after handling the raw livers.
Heat the olive oil over medium heat until it shimmers, about 2 minutes. Add the onions, sprinkle them with 1/2 teaspoon kosher salt, then fry them, stirring often, until golden-brown, about 10 minutes.
Remove the onions to a plate and cover to keep warm, or place them in the oven on the “keep warm” setting.
In the same skillet, add the cleaned chicken livers. Sprinkle them with 1/2 teaspoon kosher salt and 1/4 teaspoon black pepper.
Cook the livers over medium heat until browned but still pink in the middle, 2-3 minutes per side.
Divide the cooked livers between plates, top with the fried onions, and serve.
4 servings
100g
- Amount per serving
- Calories167
- % Daily Value *
- Total Fat 6.5g9%
- Saturated Fat 2g10%
- Cholesterol 563mg188%
- Sodium 76mg4%
- Total Carbohydrate 1g1%
- Protein 24.5g
* The % Daily Value (DV) 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.
Baked Chicken Livers is one of many healthy recipe ideas that you can find on our recipe page.
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Ingredients
Directions
Peel and slice the onion. Separate the slices into rings.
Pat the livers dry with paper towels, cut them in half, then trim and discard any visible fat or green parts. Wash your hands well after handling the raw livers.
Heat the olive oil over medium heat until it shimmers, about 2 minutes. Add the onions, sprinkle them with 1/2 teaspoon kosher salt, then fry them, stirring often, until golden-brown, about 10 minutes.
Remove the onions to a plate and cover to keep warm, or place them in the oven on the “keep warm” setting.
In the same skillet, add the cleaned chicken livers. Sprinkle them with 1/2 teaspoon kosher salt and 1/4 teaspoon black pepper.
Cook the livers over medium heat until browned but still pink in the middle, 2-3 minutes per side.
Divide the cooked livers between plates, top with the fried onions, and serve.
