Liver is full of B vitamins and iron, and so nutritious! Here is my low carb recipe for liver and onions, a favorite comfort food in my house. Suitable for Atkins, Keto, LCHF, Low Carb, Diabetic, Low Glycemic, Gluten Free, Grain Free, Sugar Free, Dairy Free, Nut Free, Coconut Free, Paleo, CKD, Low Potassium, Low sodium content, renal diet.
- 3 tablespoons Choice of bacon grease, lard or frying oil
- 2 slices Yellow onion, 1/4 inch thick, quartered
- 1 pound Beef liver, cut into 4 steaks
- Salt and pepper to taste
- 1 Heaping Scoop Isopure Whey Protein Isolate (29g) or Egg White Powder (see notes)
- 2 tablespoons Water
In a large skillet, melt the fat and brown the onions. Cook over medium heat, stirring and turning every two minutes.
While the onions cook, pat the liver lightly with paper towel to remove most of the excess moisture and spread the liver out on a large platter in a single layer. Lightly salt and pepper the top of the liver.
Use a sieve or fine-mesh colander to lightly dust the liver with half the protein powder, if using.
Once the onions have turned translucent, move them to the outer edges of the pan. Add liver, sprinkled side down. Lightly salt and pepper the exposed side and sprinkle with the remaining protein powder.
Fry over medium heat until bottom begins to brown, about 3 minutes. Flip the liver steaks and fry the other side until they begin to brown. Go back again. Continue to turn the onions periodically as the liver cooks. The cooking time will depend on the thickness of your slices. The no more bloody juices rule is the best advice I can give on how long to cook liver.
As soon as there is no more bloody juice from the liver, give it a final spin and add the water. Cover and steam for another 2-3 minutes. Remove the lid and immediately put the liver on a plate, scattering some of the fried onions on top of each piece.
• This is not a high enough fat dish for optimal keto macros. If you’re following keto or LCHF, serve with a high-fat side dish.
• Whey protein or egg white powder is meant to give the liver some breading. It can be omitted if you don’t want to care about it or if you don’t have it.
• Nutrition estimates are based on My Fitness Pal’s online recipe analyzer. Brand names are included only to ensure more accurate estimates. The recipe is stored on and available for MFP users to log into their food logs.
• For more Atkins/low carb/Keto recipes and cooking tips, search Aunt Rocky’s Low Carb Recipes and Tips group on Facebook, or follow me on Pinterest at auntrocky2.
Per serving: Calories 319, Total Fat 15g, Saturated Fat 5g, Sodium 62mg, Potassium 89mg, Total Carbohydrates 7g, Dietary Fiber 1g, Sugars 1g. Macros: 44% fat, 48% protein, 8% carbs.
© February 25, 2019 Roxana Lopez for Aunt Rocky’s.