Chicken liver is one of those foods that people either love or hate. Did you know that chicken liver is also one of the most nutritious foods you can eat on a ketogenic diet? It’s rich in protein, healthy fats, and essential vitamins and minerals that support your health and well-being.
Are you one of the liver lovers?
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This keto dinner easy recipe is a great addition to your low carb meals.
It’s only 3.3g net carbs per portion and excellent source of protein. The rest of the nutritional benefits are below.
In this post, I’ll share with you my keto chicken liver recipe with simple ingredients, which is based on my grandma’s traditional recipe that I grew up eating. It’s a simple and delicious way to enjoy this organ meat.
Plus, I’ll tell you about the amazing health benefits of chicken liver, and how it can help you lose weight, boost your energy, and improve your immune system. Whether you’re a liver lover or a first-timer, this keto chicken liver recipe will surprise you with its flavor and texture. It’s a great choice for a low-carb, gluten-free, and sugar-free meal that will satisfy your taste buds and nourish your body. It’s great for a carnivore diet as well.
Wondering if chicken liver is better than beef liver for you? This article can give you an answer:
Which Is Better Beef Liver vs Chicken Liver? Health Benefits
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My Grandma’s Keto Chicken Liver Recipe
Chicken liver was a staple main dish in my grandma’s kitchen. She would cook it with caramelized onions, butter, and herbs, and serve it with bread or potatoes. It was one of her signature dishes, and I always looked forward to eating it whenever I visited her. She taught me how to make it when I was a little girl, and I still remember her tips and tricks. I love cooking chicken livers.
When I started following the keto diet, I wanted to recreate my grandma’s chicken liver recipe, but with low-carb ingredients. I replaced the bread and potatoes with cauliflower. I also used some of the same seasonings and herbs that my grandma used, to keep the flavor authentic.
The result was amazing. This keto chicken liver recipe tastes just like my grandma’s but with fewer carbs and more healthy fats. It’s a delicious and satisfying meal that reminds me of her every time I make it.
Chicken livers are also very nutritious organ meats. It’s packed with protein, iron, zinc, and vitamin A, among other essential nutrients. It can help you lose weight, boost your immune system, and improve your skin and vision. I’ll tell you more about the health benefits of chicken liver later in this post.
Ingredients For Chicken Liver Recipe
- 1 cup of spring onions (shallots), chopped
- 2 tablespoons of unsalted butter
- 17.6 oz of chicken liver, cut into bite-sized pieces
- 2 tablespoons of dried oregano
- 2 tablespoons of paprika
- 2 tablespoons of dried parsley
- 1 bay leaf
- 1/4 teaspoon of Himalayan salt
- 1/8 teaspoon of black pepper
- 1/2 cup of warm water
- 1/8 teaspoon of xanthan gum
- 1 tablespoon of garlic powder (optional)
You can use fresh herbs if you prefer.
Instructions on How to Cook Keto Chicken Liver
- Start by washing and cutting the spring onions/shallots. My grandma used brown onions, but they are root vegetables, so I wouldn’t recommend them for this keto recipe.
- Heat a non-stick frying pan and melt the butter.
- Add the spring onions/shallots and fry them on medium heat for a couple of minutes until they are soft.
- Wash the chicken liver thoroughly. This is important because it usually has a small amount of blood in the packaging. Cut it into bite-sized pieces and add it to the frying pan.
- Add all of the dry herbs and fry for about 2-3 minutes until the chicken liver changes color. It should be grayish, without any pink and it feels like tender chicken livers. Frying the herbs first will increase the flavor.
- Pour the water over it and add the xanthan gum. Stir well to make sure the xanthan gum is mixed evenly. Add the bay leaf (you can break it into four pieces). If you prefer to have it fried, you can skip this step. Adding the water will create a little bit of sauce/gravy so the dish is not too dry.
- Cook for another 5 minutes or until the chicken liver is fully cooked (firm to the touch).
Serve with keto mashed potatoes. Recipe here: keto cauliflower mash
More Keto Recipes to Check Out
If you enjoyed this keto blueberry frozen crème fraîche ice cream recipe, you might also like these other keto recipes from my website. They are all low-carb, gluten-free, sugar-free, and delicious. Whether you’re looking for more keto desserts, snacks, or dinners, you’ll find something to satisfy your cravings and keep you in ketosis.
Keto Dinner Recipes
- Keto Chicken Liver Casserole Recipe: High Protein Dinner
- Keto Mediterranean Cod With Walnut Crust
- Keto Mediterranean Chicken Dinner Recipe
Keto Dessert Recipes
- Keto Coconut Ice Cream
- Keto Strawberry Frozen Creme Fraiche
- Keto Blueberry Mug Cake With Coconut Flour
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Read More About Liver
- Which Is Better Beef Liver vs Chicken Liver? Health Benefits
- Is Chicken Liver Healthy? Is It Superfood? Benefits & Risks
- Keto Chicken Liver and Benefits – My Grandma’s Recipe Made Keto
Why do I eat Keto chicken liver once a month? Health benefits of chicken liver
Chicken liver, as you might expect, refers to the liver of a healthy chicken.
Chicken liver’s classification is less obvious. It’s not considered to be red meat or white meat, it’s simply organ meat or offal. Chicken liver might come from a chicken, but the nutritional difference between it and, say, a chicken thigh or breast couldn’t be much greater.
The Keto Chicken Liver recipe is available on my YouTube channel HERE!
Why do I eat Keto chicken liver once a month? Health benefits of chicken liver
Chicken liver, as you might expect, refers to the liver of a healthy chicken.
Chicken liver’s classification is less obvious. It’s not considered to be red meat or white meat, it’s simply organ meat or offal. Chicken liver might come from a chicken, but the nutritional difference between it and, say, a chicken thigh or breast couldn’t be much greater.
Benefit 1 – Chicken Liver is Rich in Iron
I was very anemic as a child, and my doctor always recommended having chicken liver. It did help a lot, to be honest. Here is some information about why it helped me and why I have a chicken liver dish once a month.
Iron is an essential mineral that helps our bodies stay oxygenated.
If you don’t eat enough iron, you risk becoming anemic. Common symptoms of anemia include fatigue, shortness of breath, cold extremities, and headaches. Women are especially susceptible to developing anemia, since menstruation, pregnancy, and childbirth all increase iron demands.
Chicken liver is rich enough in highly absorbable heme iron to make a tangible impact on serum iron levels. If you’re a menstruating woman, pregnant mother, or hard-training athlete, consider using liver as a safeguard against anemia.
Benefit 2: It Has Zero Carbs
That is perfect if you are following the keto diet or a low-carb diet.
Benefit 3: It Is Low in Calories
While most people can reach their ideal weight just by switching over to a high-fat, low-carb diet, calories are still relevant.
Chicken liver is simultaneously high in protein and low in calories — and that makes it a great choice for people who want to improve their body composition. Adding just a small portion of chicken liver to a meal may increase its overall satiety (that is, you’ll feel full faster, and you’ll stay full longer).
Benefit 4: It Is Rich in Protein
Chicken liver is 73% protein by calories. 100 grams of chicken liver contains 116 calories, 85 of which come directly from protein.
The quality of chicken liver protein is also impressive. It’s a complete protein that’s especially rich in the antiviral, anti-inflammatory amino acid lysine.
Benefit 5: Chicken Liver Is Loaded with B Vitamins
If we had to choose a single metric to best highlight chicken liver’s nutritional value, we’d probably point to its vitamin B content.
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Chicken liver is rich in some of the most important B vitamins. This quality makes it helpful to pregnant mothers, growing children, and anyone else who needs an extra boost of pro-metabolic energy.
Benefit 6: It Is Packed with Vitamin A
Chicken liver is high enough in vitamin A to be a boon to anyone interested in improving the health of their eyes, skin, hair, and nails. That’s because vitamin A plays a vital role in cellular turnover in your eyes and skin cells. It’s also a vital precursor (building block) for important eye pigments like rhodopsin.
Indeed, good things happen when your body is replete with vitamin A. Many people notice clearer skin, stronger hair, and better night vision once they incorporate chicken liver or beef liver into their diets.
Chicken liver’s ultra-high vitamin A content is also the primary reason why it shouldn’t be eaten too often. Vitamin A becomes damaging when your body has too little or too much, so consider eating liver just once or twice a week.
Benefit 7: It Contains Selenium, a Pro-Thyroid Mineral
Just 100 grams of chicken liver contains over 100% of your recommended daily value for selenium.
As a pro-thyroid, pro-immunity mineral, selenium may have an added layer of importance in modern times. It’s so important for the health of one’s immune system that some experts believe selenium deficiency enabled COVID-19’s quick initial spread throughout Asia.
Selenium is also a vital component of endogenously produced proteins called selenoproteins. These special proteins handle everything from reproductive health to DNA synthesis.
Benefit 8: It Provides Choline, a Brain-Boosting Nutrient
Another health benefit of chicken liver is that it provides choline, a nutrient that supports brain health and cognitive function. Choline is involved in the synthesis of neurotransmitters, the maintenance of cell membranes, and the prevention of fatty liver disease.
Choline is especially important for pregnant and breastfeeding women, as it supports the development of the baby’s brain and nervous system. However, most people do not get enough choline from their diet, and chicken liver is one of the best sources of this nutrient. One serving of chicken liver can provide more than 100% of the recommended daily intake of choline.
What about beef liver benefits?
Read: Which Is Better Beef Liver vs Chicken Liver? Health Benefits
FAQ: Frequently Asked Questions
Q: What are the benefits of eating chicken liver on a keto diet?
A: Chicken liver is a nutritious food that can support your health and weight loss goals on a keto diet. It’s high in protein, healthy fats, iron, vitamin A, B vitamins, selenium, and choline. It can help you stay full, boost your energy, improve your immune system, and nourish your skin, hair, eyes, and brain. Plus, it has zero carbs, so it won’t kick you out of ketosis.
Q: How do I store and reheat leftover chicken liver?
A: You can store leftover chicken liver in an airtight container in the refrigerator for up to 3 days, or in the freezer for up to 3 months. To reheat, you can microwave it for a few minutes, or warm it up in a skillet over medium heat, stirring occasionally, until heated through.
Q: Can I use beef liver instead of chicken liver for this recipe?
A: Yes, you can use beef liver instead of chicken liver for this recipe, but you may need to adjust the cooking time and the seasoning. Beef liver is larger and thicker than chicken liver, so you may need to cut it into smaller pieces and cook it for longer. Beef liver also has a stronger flavor than chicken liver, so you may want to add more herbs, spices, or lemon juice to balance it out.
Q: How do I make chicken liver pate with this recipe?
A: If you want to make chicken liver pate with this recipe, you can follow the same steps until step 3, then transfer the chicken liver mixture to a food processor and blend until smooth. You can also add some cream cheese, heavy cream, or butter to make it creamier. Transfer the pate to a bowl or a jar and refrigerate until firm. You can serve it with keto bread, crackers, or pork rinds.
Q: What are some other keto-friendly ways to cook chicken liver?
A: There are many other keto-friendly easy chicken liver recipes and ways to cook chicken liver, such as:
- Air frying it with bacon and garlic
- Baking it with cheese and spinach
- Grilling it with rosemary and lemon
- Stir-frying it with broccoli and soy sauce
- Roasting it with cauliflower and thyme
- Frying in a creamy mushroom sauce
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