Baked Eggs, Liver & Ground Beef

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, calcium and a bit of omega 3. The spinach rounds out the nutrient profile with manganese, magnesium, vitamin K and potassium, which aren’t as plentiful in the liver.

Macros 

One serving provides 560 calories, 51 g of protein, 35 g of fat, 8 g of net carbs and P:E = 1.5.

Micros  

The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  

Ingredients 

SERVES 2

  • 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 its 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, 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, cook until whites are white but yolks still runny about 3 minutes.
  • Serve on a bed of watercress and sprinkle with sumac.

Suitable for 

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