Chicken liver in Maple sauce with Broccoli and Sweet Potato
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 373.5
- Total Fat: 9.9 g
- Cholesterol: 331.2 mg
- Sodium: 105.5 mg
- Total Carbs: 48.1 g
- Dietary Fiber: 7.9 g
- Protein: 22.5 g
View full nutritional breakdown of Chicken liver in Maple sauce with Broccoli and Sweet Potato calories by ingredient
Introduction
A colorful meal with soft and crunchy textures, full of nutrients and fiber. And it doesn't even take that long to make it. A colorful meal with soft and crunchy textures, full of nutrients and fiber. And it doesn't even take that long to make it.Number of Servings: 4
Ingredients
-
1 tbsp olive oil
1 large onion
3-4 large cloves of garlic
12 chicken livers (about 400gr)
1.5 tbsp maple syrup (or 1 tbsp honey)
1/4 cup red, at room temperature
2 tbsp vinegar
Salt or soy sauce to taste
400gr broccoli floretes (about 1/2 a package of frozen broccoli)
1 tbsp sesame seeds
4 medium sweet potato, cut into large cubes
Directions
For the vegetables:
Boil or steam the sweet potato until soft, but still holds it's shape. Steam the broccoli until crisp-tender. I do both in the microwave: Put the vegetables in a microwave-safe bowl, add 2-3 spoons of water, cover and cook for 5min on the highest power setting. After that, check the vegetables and see if they need more cooking time. Because different Microwaves have different settings, I suggest checking on the veggies at 3min. intervals. It might be a hassle the first time you try it, but once you get the magic formula this will save a lot of time (and water-soluble nutrients, which are lost when boiling the vegs in water). DO NOT FORGET TO COVER THE BOWL!
For the liver:
Slice or chop the onion and garlic. Heat the oil in a large pan and add the onion (not the garlic). After the onion becomes translucent, add the garlic and after a moment add the liver. Cook the liver on each side for about 2min. the liver should be brown on the outside but still slightly pink in the center.
In a glass jar or shaker mix the maple, wine vinegar and salt. Shake well to combine them and add to the liver in the pan. It is preferable that this sauce is at room temperature (not cold) when you add it to the pan, or it will stop the cooking.
When the sauce begins to boil, add the broccoli, sweet potatoes, and sesame seeds. Stir everything together for another minute to heat it up and serve immediately.
You can substitute white wine for red wine, but reduce the maple syrup 1tbsp (2/3tbsp if using honey)
Number of Servings: 4
Recipe submitted by SparkPeople user SILTAM.
Boil or steam the sweet potato until soft, but still holds it's shape. Steam the broccoli until crisp-tender. I do both in the microwave: Put the vegetables in a microwave-safe bowl, add 2-3 spoons of water, cover and cook for 5min on the highest power setting. After that, check the vegetables and see if they need more cooking time. Because different Microwaves have different settings, I suggest checking on the veggies at 3min. intervals. It might be a hassle the first time you try it, but once you get the magic formula this will save a lot of time (and water-soluble nutrients, which are lost when boiling the vegs in water). DO NOT FORGET TO COVER THE BOWL!
For the liver:
Slice or chop the onion and garlic. Heat the oil in a large pan and add the onion (not the garlic). After the onion becomes translucent, add the garlic and after a moment add the liver. Cook the liver on each side for about 2min. the liver should be brown on the outside but still slightly pink in the center.
In a glass jar or shaker mix the maple, wine vinegar and salt. Shake well to combine them and add to the liver in the pan. It is preferable that this sauce is at room temperature (not cold) when you add it to the pan, or it will stop the cooking.
When the sauce begins to boil, add the broccoli, sweet potatoes, and sesame seeds. Stir everything together for another minute to heat it up and serve immediately.
You can substitute white wine for red wine, but reduce the maple syrup 1tbsp (2/3tbsp if using honey)
Number of Servings: 4
Recipe submitted by SparkPeople user SILTAM.