Description
Liver is full of B vitamins and iron, and so nutritious! Here’s my low carb recipe for liver and onions, a comfort food favorite in my house. Suitable for Atkins, Keto, LCHF, low carb, diabetic, low glycemic, gluten free, grain free, sugar free, dairy free, nut free, coconut free, Paleo, CKD, Low Potassium, Low Sodium, Renal Diet.
Ingredients
- 3 Tablespoons Bacon Grease, Lard, Or Frying Oil Of Choice
- 2 slices Yellow Onion, 1/4-inch Thick, Quartered
- 1 pound Beef Liver, Cut Into 4 Steaks
- Salt And Pepper, to taste
- 1 Heaping Scoop Isopure Whey Protein Isolate (29g) Or Egg White Powder (See Notes)
- 2 Tablespoons Water
Preparation
In a large skillet, melt grease and toss in onions. Cook over medium heat, stirring and flipping every couple of minutes.
While onions are cooking, pat the liver lightly with paper towels to remove most of the excess moisture, and lay the liver out on a large plate in a single layer. Lightly salt and pepper the upside of the liver.
Use a sifter or fine mesh strainer to lightly dust the liver with 1/2 of the protein powder, if using.
Once onions have turned translucent, move them to the outer edges of the pan. Add the liver, dusted side down. Lightly salt and pepper the exposed side, and dust with the remaining protein powder.
Fry over medium heat until the bottom begins to brown, about 3 minutes. Turn liver steaks over and fry the other side until beginning to brown. Flip again. Keep turning the onions periodically while cooking the liver. How long you need to cook it will depend on how thick your slices are. The rule of no more bloody juices is the best tip I can give for how long to cook the liver.
As soon as there is no more bloody juice coming from the liver, give it a final turn and add the water. Cover and allow to steam for another 2–3 minutes. Remove lid, and immediately plate the liver, distributing some of the fried onions over the top of each piece.
Notes:
• This is not a high enough fat dish for optimum keto macros. If following keto or LCHF, serve with a high fat side.
• The whey protein or egg white powder is to give a slight bit of breading to the liver. It may be omitted if you don’t want to mess with it, or don’t have it.
• Nutrition estimates are based on My Fitness Pal’s online recipe analyzer. Brand names are included only to assure more accurate estimates. The recipe is stored on and available to MFP users for logging in their food diaries.
• For more Atkins/low carb/Keto recipes and cooking tips, look for Aunt Rocky’s Low Carb Recipes & Tips Group on Facebook, or follow me on Pinterest at auntrocky2.
Per serving: Calories 319, Total Fat 15 g, Saturated Fat 5 g, Sodium 62 mg, Potassium 89 mg, Total Carbohydrate 7 g, Dietary Fiber 1 g, Sugars 1 g. Macros: 44% fat, 48% protein, 8% carbs.
© February 25, 2019 Roxana Lopez for Aunt Rocky’s.
