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Healthy Sautéed Calf's Liver and Onions

This easy-to-prepare recipe provides an excellent source over 12 essential nutrients including vitamin A (2459% DV), vitamin B12 (1701% DV), copper (470% DV), and vitiamin B2 (263% DV)!

Prep and Cook Time: 20 minutes

Ingredients:
  • For the onions:
  • 1 medium red onion
  • 3 TBS low-sodium chicken broth
  • For the calf's liver:
  • 3 TBS low-sodium chicken broth
  • 3/4 lb calf's liver, sliced thin (1/4-inch)
  • 2 tsp fresh lemon juice
  • 2 tsp balsamic vinegar
  • 1 clove garlic, chopped or pressed
  • 1 TBS extra virgin olive oil
  • sea salt and pepper to taste

Directions:

  1. Thinly slice the onion. Chop or press the garlic. Let sit for at least 5 minutes to bring out their health-promoting properties.
  2. Turn stove to medium. Heat 3 TBS low-sodium chicken broth in a stainless steel skillet.
  3. When the broth begins to steam, add onions, cover and Healthy Sauté for 4 minutes.
  4. When the onions have lost most of their water content and have become dry, push them to the side of the skillet, leaving space in the center.
  5. Heat the second 3 TBS broth in the center of the skillet, leaving the heat on medium.
  6. When the broth begins to steam, add the sliced calf's liver and Healthy Sauté uncovered for 3 minutes. The pieces will be browned on one side, and the liver will release liquid.
  7. Turn the liver pieces over and brown the other side for 3 minutes. When the liquid has evaporated, the liver is done.
  8. Remove the pan from the heat and drizzle the liver and onions with balsamic vinegar, lemon juice, extra virgin olive oil, and garlic. Add salt and pepper to taste.
  9. Transfer to a serving plate and serve immediately.

Serves 2


Nutritional Profile

Nutrients in
Healthy Sauteed Calf's Liver and Onions
1.00 serving (288.42 grams)
Nutrient%Daily Value

vitamin A2458.6%

vitamin B121701.8%

copper470.5%

vitamin B2262.9%

vitamin B5135.2%

vitamin B3130.9%

vitamin C109.7%

folate104.8%

selenium97.9%

zinc96.2%

vitamin B682%

iron75.8%

protein68.3%

phosphorus55.1%

vitamin B134%

manganese28.4%

Calories (298)16%

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Healthy Sautéed Calf's Liver and Onions is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Healthy Sauteed Calf's Liver and Onions
1.00 serving
288.42 grams
298.22 calories
Nutrient Amount DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin A 122933.34 IU 2458.7 148.4 excellent
vitamin B12 102.11 mcg 1701.8 102.7 excellent
copper 9.41 mg 470.5 28.4 excellent
vitamin B2 4.47 mg 262.9 15.9 excellent
vitamin B5 13.52 mg 135.2 8.2 excellent
vitamin B3 26.19 mg 130.9 7.9 excellent
vitamin C 65.86 mg 109.8 6.6 excellent
folate 419.40 mcg 104.8 6.3 excellent
selenium 68.53 mcg 97.9 5.9 excellent
zinc 14.44 mg 96.3 5.8 excellent
vitamin B6 1.64 mg 82.0 4.9 excellent
iron 13.66 mg 75.9 4.6 excellent
protein 34.18 g 68.4 4.1 very good
phosphorus 551.46 mg 55.1 3.3 very good
vitamin B1 0.51 mg 34.0 2.1 good
manganese 0.57 mg 28.5 1.7 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 Healthy Sautéed Calf's Liver and Onions