Italian Liver And Pepper Stir-Fry

Italian Liver And Pepper Stir-Fry

Liver lovers rejoice, this is a budget-friendly dinner that can be tossed together in minutes. Plus the hot, sweet and ground pepper combo give lively zest to every bite. Spoon it over rice or broad noodles and you’ll discover liver can be beautiful.

Ingredients

  • Prep Time:
  • Cook Time:
  • 1 lb (0.5 kg) chicken livers
  • 1 red onion(s), small
  • or
  • 1 white onion
  • 1 red pepper(s)
  • 1 green pepper(s)
  • 1/2 jalapeño pepper, seeded
  • 1/2 cup (125 mL) red wine
  • 1 tbsp (15 mL) balsamic vinegar
  • 1 tbsp (15 mL) honey
  • 1/4 tsp (1.25 mL) salt
  • 1/4 cup (60 mL) rosemary, fresh
  • or
  • 2 tsp (10 mL) rosemary, dried
  • 1 tbsp (15 mL) cornstarch
  • 1/2 tsp (2.5 mL) black pepper, freshly ground
  • 1 - 2 tbsp (15 mL) canola oil
  1. Prepare all ingredients before starting to cook. Separate livers into lobes, trim and rinse. Then pat livers dry and place in a wide dish. Slice onion in half and place cut-side down on a cutting board. Thinly slice and separate into strips. Slice peppers into bite-size strips. Finely chop jalapeno.

  2. Prepare the sauce by stirring wine with the vinegar, honey and salt. Remove sprigs from rosemary stems and measure out 1/4 cup (60 mL). Then coarsely chop and stir into sauce mixture.

  3. When ready to cook, place livers in a wide bowl and sprinkle with cornstarch and black pepper. Gently stir to evenly coat. Place a wide frying pan or wok over medium-high heat. Add the oil. When piping hot, add the livers keeping them as separate as possible. Cook for 3 minutes, turning and gently stirring occasionally. Remove to a plate and cover to keep warm.

  4. If necessary, add more oil to the pan to coat the bottom. Keeping the heat at medium-high, add the onion, peppers and jalapenos. Stir-fry until the onion starts to soften, about 3 minutes.

  5. Then return the livers to the pan and add the sauce mixture. Stir gently and often until livers are done as you like, about 4 minutes. Excellent over rice or a bed of baby spinach.

Nutrition Info

  • Per 225 g serving Amount
  • Calories 270
  • Protein 20 g
  • Fat 13 g
  • Saturated Fat 3 g
  • Carbohydrate 13 g
  • Fibre 1 g
  • Sugar 8 g
  • Cholesterol 390 mg
  • Sodium 230 mg
  • Per 225 g serving % Daily Value
  • Potassium 12
  • Calcium 2
  • Iron 60
  • Vitamin A 470
  • Vitamin C 140
  • Vitamin B6 63
  • Vitamin B12 940
  • Folate 308
  • Magnesium 14
  • Zinc 36

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