Liver and cabbage stir fry
Liver stir fry full of flavor to mask the not so delicious taste of liver. I also share some advices for how to cook this highly nutritional organ.
Liver is a very nutritious food; 100 grams of liver have the following micronutrients:
- Vitamin A 21568 IU (431%)
- Riboflavin 2.3mg 137%)
- Niacin 11.9 mg (60%)
- Vitamin B6 0.7mg (35%)
- Folate 172 µg (43%)
- Vitamin B12 48.0mcg (800%)
- Pantothenic acid 4.8 mg (48%)
- Choline 290 mg (50%)
- Iron 4.4 mg (25%)
- Phosphorus 338 mg (34%)
- Zinc 3.6 mg (24%)
- Copper 9.7 mg (486%)
- Selenium 24.5 µg (35%)
Liver is so nutritious you can get all its benefits by eating it only a couple of times a week. Lipophilic vitamins such as vitamin A are kept in the adipose tissue. This way if you eat liver a few times a week the vitamins in it are kept for future use.
Cooking liver it's not easy, because a lot of people don't like its taste. Knowing how healthy it is I've committed myself to find ways to eat it and I've found a few, here are some advices:
- Hide its taste with stronger flavors like onion, garlic, or sauces.
- Cook it thoroughly, fry it until it gets golden brown and crunchy on the outside.
- Use fresh and high-quality liver.
- Liver is kind of dry, use a good fat to cook it and make it more palatable. Vegetables can help with this too.
Liver and cabbage stir fry
: 15 min.
: 15 min.
2 servings
- 250 g liver (from any animal)
- 2 Spring onions
- 1 Piece of ginger
- 2 Tsp soy sauce
- 2 Tsp sesame oil
- 1 Coriander bunch
- 1/4 Cabbage
- Let's start by cleaning the liver. I usually keep my liver frozen and when I defrost it a lot of blood comes out, so I always clean it with water before cooking it.
- Cut the cabbage into small pieces. Never use the core of the cabbage, it's too hard.
- A key ingredient for this recipe is the ginger. Liver has a strong flavor for some people, so the best way to eat it is adding other ingredients with stronger flavor, ginger does this job perfectly. Cut it into tiny pieces.
- Remove the spring onion's stem and cut it into small pieces.
- In a hot pan add some tallow and fry the liver. A key step for this recipe is cooking the liver very well, the strong flavors is reduced that way.
- Once the liver is well coked and golden brown on the outside, add the cabbage. If the pan has caramelization from the liver add a little bit of water to deglaze it.
- Add the coriander and spring onion at the end so they are crunchy and not mushy. Mix a little, cook them lightly and finally add the sesame oil and the soy sauce and mix and it's done!
- : 434.69 kcal
- : 8.19 g
- : 24.52 g
- : 41.36 g
- : 1 : 25
- : 0.37 mg
- : 5.14 mg
- : 15.99 mg
- : 5.32 mg
- : 0.8 mg
- : 95.63 µg
- : 520.91 mg
- : 154.27 µg
- : 9272.5 µg
- : 51.31 mg
- : 26.79 IU
- : 1.7 mg
- : 145.6 µg
- : 73.76 mg
- : 8.91 mg
- : 11.44 mg
- : 57.6 mg
- : 626.18 mg
- : 139.84 µg
- : 973.18 mg
- : 10.31 mg
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