Heart-Healthy Spicy Liver Fry
Savor the bold flavors of "Heart-Healthy Spicy Liver Fry," a quick and nutritious dish that perfectly balances robust spices with wholesome goodness. Made with tender chicken liver, aromatic garlic, ginger, and a medley of vibrant spices like turmeric, red chili powder, and garam masala, this recipe is a powerhouse of nutrients and taste. It's sautéed to perfection in heart-healthy olive oil and finished with a refreshing touch of lemon juice and fresh cilantro. Ready in just 35 minutes, this delicious liver fry pairs wonderfully with whole-grain bread, brown rice, or a crisp salad, making it an ideal option for a nutrient-rich, low-fat meal that's big on flavor. Whether you're looking for a protein-packed dinner or an easy way to incorporate nutrient-dense organ meats into your diet, this dish is a flavorful and heart-conscious choice.
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Recipe Information
Ingredients
- 500 grams Chicken liver
- 1 tablespoon Olive oil
- 4 large Garlic cloves
- 1 inch Ginger
- 1 medium Onion
- 2 medium Tomatoes
- 1 small Green chili
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Red chili powder
- 1 teaspoon Ground coriander
- 0.5 teaspoon Ground cumin
- 0.25 teaspoon Garam masala
- 2 tablespoons Fresh cilantro
- 1 tablespoon Lemon juice
- 0.5 teaspoon Salt
Instructions
Rinse the chicken liver thoroughly under cold running water and pat dry with kitchen towels. Cut the liver into bite-sized pieces and set aside.
Finely chop the garlic, ginger, onion, tomatoes, and green chili. Set them aside in separate bowls for easy access.
Heat 1 tablespoon of olive oil in a non-stick skillet over medium heat.
Add the chopped garlic and ginger. Sauté for 30 seconds until fragrant but not browned.
Add the chopped onion to the skillet and cook for 3-4 minutes until softened and translucent.
Stir in the green chili and tomatoes. Cook for 5 minutes until the tomatoes are soft and start to break down.
Reduce the heat to low and add the turmeric powder, red chili powder, ground coriander, and ground cumin. Stir well to combine and cook for 1-2 minutes until the spices are aromatic.
Add the chicken liver to the skillet and gently stir to coat with the spice mixture.
Cover the skillet and cook on medium heat for 7-8 minutes, stirring occasionally. Ensure the liver is cooked through but still tender.
Sprinkle the garam masala and salt over the liver. Stir well and cook for an additional 1-2 minutes.
Turn off the heat and garnish with freshly chopped cilantro and a drizzle of lemon juice for added freshness.
Serve hot with a side of whole-grain bread, brown rice, or a light salad for a heart-healthy meal.
Nutrition Facts
Calories |
1447 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 104.7 g | 134% | |
| Saturated Fat | 29.2 g | 146% | |
| Polyunsaturated Fat | 20.7 g | ||
| Cholesterol | 1575 mg | 525% | |
| Sodium | 6461 mg | 281% | |
| Total Carbohydrate | 55.5 g | 20% | |
| Dietary Fiber | 10.6 g | 38% | |
| Total Sugars | 21.0 g | ||
| Protein | 71.7 g | 143% | |
| Vitamin D | 5.0 mcg | 25% | |
| Calcium | 244 mg | 19% | |
| Iron | 30.8 mg | 171% | |
| Potassium | 2011 mg | 43% | |
*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.
