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Classic Beef Liver & Onions

Rich in iron and other essential nutrients, beef liver has been a favorite for generations. Enjoy this classic recipe updated with a tangy horseradish balsamic sauce.

  • 1 hr
    10 min
  • 4
    SERVINGS
  • 330
    Cal
  • 29 g
    Protein

Ingredients:

  • 1 pound sliced beef or calf's Liver, cut 1/4 to 3/8 inch thick
  • 3/4 cup fat-free milk
  • 2 large sweet onions, such as Vidalia, thinly sliced
  • 1/2 cup all-purpose flour
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 tablespoon olive oil, divided
  • 1 tablespoon butter, divided
  • 1/4 cup Horseradish Balsamic Sauce

Cooking:

  1. Rinse Liver using cold water; place in medium bowl. Completely cover with milk. Cover and refrigerate 30 minutes.

  2. Meanwhile, prepare Horseradish Balsamic Sauce.

    Horseradish Balsamic Sauce:
    Combine 2/3 cup prepared creamy horseradish and 1/3 cup balsamic vinegar in small bowl. Cover and refrigerate until ready to use.

  3. Heat large nonstick skillet over medium-high heat until hot. Add onions; cook and stir 15 to 20 minutes until soft and caramelized, reducing heat, if necessary. Remove onions from skillet; set aside and keep warm.

  4. Remove liver from milk; discard milk. Combine flour, salt and pepper in small bowl. Using sifter, evenly dust each piece of liver with seasoned flour mixture. Melt 1-1/2 teaspoons oil and 1-1/2 teaspoons butter in same skillet until hot. Add half of liver; cook 3 to 4 minutes on each side until evenly browned on outside, but pink inside. Repeat with remaining 1-1/2 teaspoons oil, 1-1/2 teaspoons butter and remaining liver.

    Cook's Tip: For glazed onions, remove liver from skillet after cooking; set aside and keep warm. Return caramelized onions to same skillet with 1/4 cup water; deglaze pan. Stir and cook until water is almost completely evaporated.

  5. Serve liver and onions with Horseradish Balsamic Sauce.

330 CALORIES

0 % *

5g SAT FAT

0 % DV **

29g PROTEIN

0 % DV

6.6 mg IRON

0 % DV

5 mg ZINC

0 % DV

* Based on a 2,000 calorie diet
** Percent Daily Values are based on a 2,000-calorie diet

Nutrition information per serving: 330 Calories; 99 Calories from fat; 11g Total Fat (5 g Saturated Fat; 4 g Monounsaturated Fat;) 345 mg Cholesterol; 424 mg Sodium; 28 g Total Carbohydrate; 2.1 g Dietary Fiber; 29 g Protein; 6.6 mg Iron; 16 mg NE Niacin; 1 mg Vitamin B6; 60.3 mcg Vitamin B12; 5 mg Zinc; 38.1 mcg Selenium; 377 mg Choline.

This recipe is an excellent source of Protein, Iron, Niacin, Vitamin B6, Vitamin B12, Zinc, Selenium, and Choline.

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