Fried Chicken Livers
Although many people avoid eating organ meats, chicken livers provide almost 26 g of protein per 100-gram serving. They also provide significant amounts of iron, phosphorus, potassium, niacin, pantothenic acid, folate, choline, betaine, B-12, and more than 14,000 IU of vitamin A, according to the USDA Nutrient Database for Standard Reference. Their creamy inside texture and crunchy exterior make them a true indulgence, despite their high cholesterol content.
Iron provides heme, the oxygen-carrying portion of red blood cells. Phosphorus helps maintain the body’s bone health, pH balance and normal blood pressure. The body uses B-vitamins to convert food to energy, among other effects, and vitamin A prevents blindness.
Ingredients and Equipment
1 lb. fresh chicken livers, drained
1 cup buttermilk
Rectangular glass casserole dish
1 cup flour
1/4 cup white cornmeal
1 tsp. sea salt
1 tbsp. mixed peppercorns
3 tbsp. sunflower oil
1 tsp. minced garlic
3 tbsp. minced red onion
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Step One: Spread the drained chicken livers in a single layer in a rectangular glass casserole dish. Cover the chicken livers with buttermilk and allow them to soak overnight.
Step Two: Preheat a saute pan for one minute on high heat. Lower heat to medium-high and add the sunflower oil. Heat the pan for an additional minute.
Step Three: Add the garlic and red onion, stirring everything until the scent of the garlic permeates the kitchen and the red onions are translucent.
Step Four: Mix the flour, cornmeal, salt and ground mixed peppercorns together in a shallow bowl. Dredge the chicken livers in the flour mixture and drop them into the preheated saute pan, spaced at least 1/4-inch apart. Discard the buttermilk.
Step Five: Fry the chicken livers until they are browned on all sides and the onions begin to caramelize. Use a wok strainer to remove the livers to a serving plate covered with paper towels to drain.
Serve fried chicken livers with steamed kale or turnip greens and chunks of watermelon and cantaloupe.