Conventional dietary wisdom holds that the micronutrients (vitamins, minerals and trace elements) we need from foods are most highly concentrated in fruits and vegetables. While it’s true that fresh fruits and veggies are full of vitamins and minerals, their micronutrient content pales in comparison to what is found in meats and organ meats – especially liver.
It is not uncommon to find people disliking liver, but after knowing about the nutrition facts of liver, you may have no option than to include it in your diet, just so you can reap the health benefits.
Liver is full with essential nutrients and is a good source of protein, various vitamins and minerals. Protein from the liver strengthens your muscles and offers you strong nails, shiny hair and supple skin.
Am not too fond of liver but hubby is; so when he came home with a big smile and carrying a big chunk of “Liver”, I knew that it was high-time to dish out a special of his “ Liver Fry”. You can make it as spicy as you like by increasing/decreasing the chillies.
Liver – 750 grams
15 dry red chillies
1 teaspoon cumin seeds
¼ teaspoon turmeric
30 pepper corns
4 large onions (sliced)
6-7 garlic cloves (sliced fine)
3 green chilles (slit)
Bay leaf – 1 or 2
Cinnamon - 2”
Vinegar – 1 tablespoon
Sugar -1/2 teaspoon
Potatoes – 2or 3 -cubed
For garnish – coriander leaves and green chillies chopped fine.
Oil or Ghee
Cut liver into large chunks, wash thoroughly and boil for 10-15 minutes with 2 bay leaves and 2” cinnamon and a little water. When done cut into square cubes and keep aside. Dont discard the water in which it was boiled.
In a non-stick vessel, add ghee or oil and fry the onions till brown flecs appear. Then add the ground masala and fry well till the oil brims to the surface. Add the cubed liver, sliced green chillies, sliced garlic, vinegar, salt and ½ tea spoon of sugar and enough water + water in which the liver was boiled (discard the bay leaf and the cinnamon) and let it simmer in the gravy for 15-20 minutes. Then add the cubed potatoes and let it simmer till the potatoes are done.