Egg & Liver Slice

This unsuspecting looking egg slice packs a hefty nutritional punch that makes it one of the most nutritious things you can consume per calorie.  You can cook up a batch for a meal and then have the rest on hand for a hunger smashing nutrient-dense snack at any time.

Reliable old eggs provide protein, choline, B2, B5, and selenium.  However, they are backed up by liver which provides a massive dose of vitamin A, folate, B12 and iron.  

Then the veggies add bulk and vitamin C, D and K1 and potassium.  

Macros 

One slice provides 120 calories, 12 g protein, 5 g fat and 4 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 

Makes 24 slices 

  • 450 g (16 oz) chard, roughly chopped
  • 300 g (10.6 oz) spinach, roughly chopped
  • 500 g (17.5 oz) broccoli, cut into small florets
  • 450 g (15.9 oz) cauliflower, cut into small florets
  • A scant amount of preferred fat
  • 550 g (19.4 oz) chicken liver, chopped
  • 1 large red bell pepper
  • 500 g (17.7 oz) mushrooms, chopped
  • 250 g (8.8 oz) okra
  • 300 g (10.6 oz) parsley, chopped
  • 15 medium eggs, beaten
  • 3 tsp salt
  • 20 g (56 oz) parmesan (optional, add to macros if using)Directions 
  • Chop it all up, I steamed & squeezed the liquid from the greens first, fried off the liver, then all into a baking tray. 35-40min 180c. Top with parmesan.  

Directions 

  • Pre-heat oven to 180°C/356°F (bake).
  • Place the chard, spinach, broccoli and cauliflower in a steamer for 5 minutes. Let cool, then squeeze out the water.
  • While the greens are cooling heat a non-stick frying pan to medium heat. Add a scant amount of fat, and brown the liver on both sides. 
  • Line a high sided baking tray with baking paper. Spread out all the ingredients and then pour over the beaten eggs. Top with salt and Parmesan (optional).
  • Bake for 35–40 minutes or until the centre is cooked.

Suitable for 

This recipe is featured in the following recipe books optimised for nutrient density.  Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.   

Nutrient Optimiser

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You can select from our database of five hundred recipes to plan your meals for the coming week to ensure you will get the nutrients you need to thrive.  Then, if you are able to track your current diet for a few days, Nutrient Optimiser will identify the foods and meals that you need to fill your macro and micronutrient gaps.  

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