Beef Liver and Onions

Beef liver is a nutrient-dense organ meat packed with vitamins and minerals like iron, vitamin A, and B vitamins. Cooking it in an air fryer makes it tender and flavorful, and it pairs wonderfully with caramelized onions for a classic, hearty meal. This method reduces the need for added fats, making it a healthier option.

Ingredients:

• For the Liver:
  • 1 pound (450g) beef liver, sliced into ½-inch thick pieces
  • 1 cup whole milk (for soaking, optional)
  • 1 cup all-purpose flour (or gluten-free flour for a GF option)
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp smoked paprika
  • ½ tsp salt
  • ½ tsp black pepper
  • Olive oil spray
• For the Onions:
  • 2 medium onions, thinly sliced
  • 1 tbsp olive oil
  • 1 tbsp butter (optional for extra richness)
  • ½ tsp salt
  • ¼ tsp black pepper

Instructions:

Preparation:

1. Soak the Liver (Optional):
   • Place the liver slices in a bowl and cover with milk. Let it soak for 30 minutes to 2 hours to reduce the strong taste. Drain and pat dry with paper towels.
2. Seasoning and Coating:
   • In a shallow bowl, mix the flour, garlic powder, onion powder, paprika, salt, and pepper.
   • Dredge each liver slice in the flour mixture, coating evenly. Shake off excess.
3. Prepare the Onions:
   • Toss the sliced onions with olive oil and butter. Season with salt and pepper.

Cooking in the Air Fryer:

1. Caramelize Onions:
   • Preheat the air fryer to 350°F (175°C).
   • Spread onions evenly in the air fryer basket. Cook for 8–10 minutes, stirring halfway, until they are soft and golden. Remove and set aside.
2. Cook the Liver:
   • Increase air fryer temperature to 400°F (200°C).
   • Lightly spray the basket with olive oil.
   • Place liver slices in a single layer, ensuring they don’t overlap. Spray the tops lightly with olive oil.
   • Cook for 6–8 minutes, flipping halfway, until the liver is golden brown and cooked through (internal temperature of 160°F/71°C).
3. Combine:
   • Arrange liver slices on a plate and top with caramelized onions. Serve warm.

Nutritional Information (per serving):

Based on a recipe yielding 4 servings.

• Calories: 260
• Protein: 24g
• Total Fat: 9g
  • Saturated Fat: 3g
• Carbohydrates: 17g
  • Fiber: 2g
  • Sugars: 3g
• Iron: 12mg
• Vitamin A: 6,000 IU
• Cholesterol: 290mg
• Sodium: 400mg

Tips:

1. For added flavor, marinate the liver in lemon juice or garlic-infused milk.
2. Serve with mashed potatoes or steamed vegetables for a complete meal.
3. Avoid overcooking the liver to prevent it from becoming tough.

Let me know if you’d like further adjustments or pairing ideas!