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Venetian Style Calf's Liver & Onions

This healthy and good tasting version of calf’s liver and onions will surprise you. It is a great recipe to enjoy the incredible benefits of liver. Make sure you get a good quality calf liver from your butcher. This recipe is a healthier version than most because our Healthy Sauté method cooks the onions with no heated oil and uses ground sunflower seeds instead of flour to coat the liver.

Venetian Style Calf's Liver & Onions Prep and Cook Time: 30 minutes

Ingredients:
1 lb calf's liver
¼ cup ground sunflower seeds
¼ tsp salt
¼ tsp black pepper
1 tsp dried sage

Topping
2 medium onions cut in half & sliced thin
3 medium cloves garlic chopped
2 TBS balsamic vinegar
½ cup + 1 TBS chicken broth
2 TBS chopped fresh thyme
salt and pepper to taste

Directions:


  1. Turn broiler on high and place a metal oven-proof pan large enough for liver underneath heat to get hot. Do not use glass or pyrex for this. Rack should be just above the middle of oven or broiler, about 7 inches from the heat source. Heat the pan for about 10 minutes.
  2. While pan is getting hot heat 1 TBS broth in a 10-12 inch non-stick skillet. Healthy Sauté onions in broth over medium low heat for 15 minutes stirring frequently.
  3. Add garlic, vinegar, thyme, and vinegar. Mix and add rest of the broth. Continue to cook for another couple of minutes.
  4. While onions are cooking mix ground sunflower seeds with dried sage, salt and black pepper. Dust liver with this mixture.
  5. Remove hot pan from broiler and place liver in it. Return to broiler, turn heat to low, and Quick Broil for about 3-5 minutes depending on thickness of liver. Do not turn, as it is cooking on both sides simultaneously. Serve topped with onions.

    Serves 4

    Serving Suggestions:
    Serve with

Healthy Cooking Tips: To grind sunflower seeds use a food processor, and process until fine in texture. If you don’t have a food processor, you can use a coffee grinder. They work very well to grind small amounts of spices and seeds. Make sure it is free of coffee odor. Just wipe out well with a paper towel. In fact it works well to grind extra and keep in your freezer to save a step the next time you want to use them. Check liver for doneness while broiling by inserting the tip of a knife into the thickest part. You should remove it from the heat while it is still a little pink in the center. It is easy to over cook liver, leaving it dry.

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more about our Food and Recipe Rating System.

 

Venetian Calf's Liver with Onions
1.00 serving
290.71 calories
Nutrient Amount %DV Nutrient
Density
World's Healthiest
Foods Rating
vitamin B12 (cobalamin) 53.07 mcg 884.5 54.8 excellent
copper 6.97 mg 348.5 21.6 excellent
vitamin A 16820.50 IU 336.4 20.8 excellent
folate 779.95 mcg 195.0 12.1 excellent
vitamin B2 (riboflavin) 2.06 mg 121.2 7.5 excellent
tryptophan 0.27 g 84.4 5.2 excellent
selenium 54.47 mcg 77.8 4.8 excellent
vitamin B3 (niacin) 14.24 mg 71.2 4.4 very good
vitamin B6 (pyridoxine) 1.07 mg 53.5 3.3 very good
protein 25.39 g 50.8 3.1 very good
vitamin C 29.55 mg 49.3 3.0 good
vitamin E 9.51 mg 47.5 2.9 good
vitamin B5 (pantothenic acid) 4.70 mg 47.0 2.9 good
phosphorus 457.12 mg 45.7 2.8 good
vitamin B1 (thiamin) 0.67 mg 44.7 2.8 good
iron 6.95 mg 38.6 2.4 good
zinc 5.76 mg 38.4 2.4 good
manganese 0.74 mg 37.0 2.3 good
magnesium 95.90 mg 24.0 1.5 good
World's Healthiest
Foods Rating
Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In Depth Nutritional Profile for Venetian Style Calf's Liver & Onions

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