Braised beef liver is a dish that is rich in nutrients and flavor. A single slice measuring 6-1/2" X 2-3/8" X 3/8" contains approximately 161 calories. Despite its reputation for being an acquired taste, beef liver is a popular ingredient in many cuisines around the world.

Not only is braised beef liver a good source of protein, it also contains essential vitamins and minerals. In a single serving of 100 grams, you can expect to find around 20 grams of protein, 4.5 milligrams of iron, and a variety of B vitamins like B12, B2, and B6.

In this article, we'll explore the calorie, protein, vitamin, and mineral content of braised beef liver, as well as its many health benefits. We'll also provide tips on how to cook it, pairing suggestions, and substitutions for those who aren't fond of the taste of liver.

What is braised beef liver?

Braised beef liver is a dish that involves slow-cooking the liver in a flavorful liquid until it is tender and fully cooked. This method not only helps to break down the tough texture of the liver, but also infuses it with a savory flavor. Liver has a slightly metallic taste that some people find off-putting. Braising helps to mellow out this taste and create a dish that is rich and satisfying. Beef liver is an especially good choice for braising due to its robust flavor and texture.

Calorie content of braised beef liver

As mentioned earlier, a single slice of braised beef liver contains around 161 calories. While this may seem high, it is important to note that liver is a nutrient-dense food that is packed with vitamins and minerals. Additionally, the calorie content of liver can vary depending on the cooking method used. For example, fried liver will typically have a higher calorie count than braised or roasted liver. As with any food, it is important to consume braised beef liver in moderation as part of a balanced diet.

Protein content of braised beef liver

Braised beef liver is a great source of protein, with a single serving of 100 grams containing around 20 grams of this essential nutrient. Protein is important for building and repairing tissues in the body, and is essential for maintaining muscle mass. If you are looking to add more protein to your diet, braised beef liver is a delicious and nutritious choice.

Vitamin content of braised beef liver

Braised beef liver is packed with essential vitamins, particularly vitamin B12. A single serving of 100 grams contains over 1000% of the recommended daily intake of B12. B vitamins are important for maintaining healthy blood cells and nerves, and are essential for brain function. Liver is also a good source of vitamin A, which is important for maintaining healthy skin and eyesight.

Mineral content of braised beef liver

In addition to vitamins, braised beef liver is also a good source of minerals like iron and zinc. A single serving of 100 grams contains around 4.5 milligrams of iron, which is important for maintaining healthy blood cells. Zinc, another mineral found in liver, is important for immune system function and wound healing. When it comes to nutrient density, few foods can match the mineral content of braised beef liver.

Health benefits of braised beef liver

Due to its high nutrient content, braised beef liver offers a variety of health benefits. Its high protein content can help to promote muscle growth and repair, while its high levels of vitamins can support brain function and healthy blood cells. Liver is also a good source of choline, a nutrient that is important for healthy brain development and function. Those who suffer from anemia or low iron levels may also benefit from consuming braised beef liver, as it is rich in iron and can help to boost iron levels.

Ways to cook braised beef liver

Braised beef liver can be cooked in a variety of ways, depending on personal preference. One popular method is to braise the liver in a flavorful liquid, like beef broth or red wine, until it is tender and fully cooked. Another option is to pan-fry the liver in butter or oil until it is browned on both sides, and then finish cooking it in the oven. Regardless of the cooking method used, it is important not to overcook the liver, as it can become tough and rubbery.

Pairings for braised beef liver

When it comes to pairing braised beef liver with other foods, there are a variety of options to choose from. One classic pairing is with mashed potatoes and gravy, which helps to balance out the rich flavor of the liver. Liver can also be paired with other vegetables, like carrots, onions, and mushrooms, for a hearty and nutritious meal. For those who enjoy bold flavors, liver can be paired with strong spices, like cumin, paprika, and thyme, to create a dish that is both tasty and satisfying.

Tips for buying braised beef liver

When shopping for braised beef liver, it is important to look for a high-quality cut that is fresh and free from any signs of spoilage. Liver should be a dark, reddish-brown color, and should not smell overly strong or pungent. If you are unsure how to select a good cut of liver, ask your butcher for advice.

Substitutes for braised beef liver

While braised beef liver can be a nutritious and delicious addition to any meal, it is not for everyone. If you don't enjoy the taste of liver, there are a variety of substitutes that can be used in its place. One option is to use chopped beef or chicken instead of liver in dishes like pate or meatloaf. For those looking for vegetarian options, non-liver substitutes like mushrooms, beets, or beans can be used to add depth and flavor to dishes.