Not everyone loves organ meats, but liver provides a massive amount of B vitamins, vitamin A, copper, iron, selenium and zinc. It is also super satiating with lots of protein.
The eggs in this recipe boost the choline and calcium and add a little f omega 3.
The spinach rounds out the nutrient profile with manganese, magnesium, vitamin K1 and potassium, which aren’t as plentiful in the liver.
Scorecard
- Diet Quality Score = 79%
- Satiety Index Score = 43%
- Protein % = 40%
- P:E ratio = 1.5
Macros
One serving provides 560 calories, 51 g of protein, 35 g of fat or 8 g of net carbs.
Micros
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
Ingredients
SERVES 1
- 1 tbsp butter
- 50 g chicken liver
- 100 g ground beef
- 2 eggs
- 1 clove garlic, crushed
- 2 tbsp tomato paste
- Salt and freshly ground black pepper
- 30 g spinach and watercress mix
- 1 tsp sumac*
* Ground sumac is a versatile spice with a tangy lemon flavour
Directions
- Melt butter in a pan on medium heat.
- Add the liver; when you can see it’s cooked halfway (goes grey), turn the liver and cook a further minute.
- Add crushed garlic and stir.
- Add mince and stir. Use a wooden spoon to break up the mince and liver as you cook.
- Add salt and pepper and stir.
- When the mince is browned and cooked through, add the tomato paste and stir.
- Make two wells in the centre of the mince and add an egg to each well.
- Cover with a lid, and cook until whites are white but yolks are still runny for about 3 minutes.
- Serve on a bed of watercress and sprinkle with sumac.
More
- Want more amazing recipes like this that focus on satiety (feeling fuller for longer with less calories/energy) and the critical nutrients you’re probably missing? Check out our NutriBooster recipe books (including free recipe samples).
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