per 100 grams
Carbohydrates 1.1 g
Proteins 25.8 g
Fats 6.4 g
Water 65.2 g
Fiber 0 ug
Ash 1.5 grams

Chicken Livers

172 Calories per 100g

The humble chicken liver is often overlooked, but it packs a real flavour punch when cooked correctly. A cousin of the chicken heart and gizzard, it is broadly divided into two main parts, the smooth lobe and the lobule. It’s not just a delicious treat for dinner, but packed full of vitamins and minerals that make this a nutrition powerhouse.

Organ meats, such as chicken livers, have been a staple throughout most of human history, especially amongst people living in marginal environments. Chicken livers have been part of many cultures’ diets for centuries, providing a major source of protein, iron, folic acid and other important nutrients.

Chicken livers may look intimidating, but when cooked correctly are surprisingly simple to prepare. This delicious ingredient is an incredibly versatile choice, perfect for a variety of dishes ranging from dinner entrees to appetizers. It can be served pan-fried, bar-be-cued, poached or finely chopped and used as a paté or stuffing.

To ensure the best flavor and texture, it’s essential to choose fresh and tender chicken livers. Avoid packages that look soggy, discolored or smell off and always check the expiration date. To maximize flavor, defrost the livers overnight in your refrigerator. Before cooking, trim off any remaining fat and sinews attached to the livers and give them a quick rinse.

The best way to cook chicken livers depend on personal preference and the recipe you’re following. As livers have a tendency to become dry and rubbery when overcooked, the general rule of thumb is to cook them quickly, over a high heat. If you’re frying, heat oil in a non-stick skillet over medium high heat, adding a pinch of salt, pepper and Italian herbs to the oil if desired. Don’t overcrowd the skillet and cook the livers for a few minutes on each side until they’re lightly browned and slightly crunchy to the touch.

If you’re barbecuing, wrap each liver in foil, coating them with a mixture of butter, garlic, lemon juice and herbs before cooking on a medium heat for around 10 minutes or until the liver is cooked through. Many poached chicken liver recipes simply involve boiling them in stock before adding a range of flavours through spices and herbs.

If you’re making a paté, simmer just the lobe portion of the livers (minus the darker lobules) in a pane of white wine, butter, simple syrup and freshly-squeezed lemon juice for about ten minutes, or until the liquid has been reduced. When cooled, blend until smooth and season to taste.

So next time you’re looking for a tasty, nutritious dinner, whip up some chicken livers. This underrated organ meat is an easy and affordable choice that’ll delight your taste buds and please your budget. In no time you’ll have a low-cost dinner option that packs a real flavor punch.