How to Make Smothered Beef Liver - A Step-by-Step Guide

Beef liver is a nutrient-dense organ meat that is often overlooked in modern cooking. It is rich in essential nutrients such as iron, vitamin A, and vitamin B12, making it an excellent choice for those looking to incorporate more nutrient-dense foods into their diet. One delicious way to prepare beef liver is by smothering it in a savory and flavorful sauce. This smothered beef liver recipe is sure to change the way you view this underrated ingredient and will have you coming back for seconds...

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Ingredients

  • 3 tablespoons vegetable oil
  • 1 large onion, sliced
  • 1 pound beef liver
  • ½ cup all-purpose flour
  • 1 teaspoon salt, or to taste
  • ¼ teaspoon ground black pepper, or to taste
  • 1 (8 ounce) can tomato sauce
  • ¼ cup water
  • ½ teaspoon dried oregano

Information

  • Prep Time: 10 mins
  • Cook Time: 20 mins
  • Total Time: 30 mins
  • Servings: 4
  • Yield: 4 servings

  • Heat vegetable oil in a large skillet over medium heat. Saute onions until soft, but not browned. Remove from pan using a slotted spoon, and set aside. Slice the liver into serving size pieces, and remove any membrane.
  • In a shallow dish, mix together the flour, salt and pepper. Dredge the liver in the flour mixture, and place into the hot skillet. Brown the liver quickly on each side. Place reserved onions on top of liver pieces. Pour the tomato sauce and water over everything in the pan, lifting the liver pieces to let the tomato sauce coat the bottom of the pan.
  • Sprinkle the oregano over everything, and simmer over low heat for 8 to 10 minutes, stirring occasionally. Adjust salt and pepper to taste. Be careful not to overcook, or liver will be tough. I serve this with mashed potatoes and green beans.
  • Nutrition

    330 cal.

    • Total Fat: 15g
    • Saturated Fat: 3g
    • Cholesterol: 312mg
    • Sodium: 955mg
    • Total Carbohydrate: 23g
    • Dietary Fiber: 2g
    • Total Sugars: 4g
    • Protein: 26g
    • Vitamin C: 8mg
    • Calcium: 28mg
    • Iron: 7mg
    • Potassium: 617mg