This dish is deservedly a classic of French cuisine and makes a fantastically simple mid-week supper. Chicken liver also couldn’t be better for you – it’s inexpensive, full of protein and really delicious. The trick is to fry it in a hot pan for just a couple of minutes on each side. Don’t overcook it!
174 CALORIES | 8.5G FAT | 1.5G SATURATES | 3G CARBS | 2.5G SUGAR | 0.4G SALT | 20G PROTEIN | 2.5G FIBRE
SERVES 4
2 tablespoons olive oil
1 red onion, finely sliced
400g chicken livers
200g spinach
100g watercress
1 teaspoon balsamic vinegar
English mustard, to serve
1. Heat 1 tablespoon of oil in a large non-stick sauté pan over a medium-high heat and fry the onion for 3–4 minutes until nicely browned. Transfer to a plate and set aside.
2. Turn the heat up to high, add ½ tablespoon olive oil to the pan and cook the chicken livers for 2 minutes on each side until they are a lovely nutty brown on the outside and pink and tender in the middle. Transfer to a plate and set aside.
3. In a large bowl, mix together the spinach and watercress and toss with remaining olive oil and a little balsamic vinegar.
4. Divide the dressed salad leaves between four plates, arrange the chicken livers on top and scatter with the red onion. Drizzle any remaining juice from the pan over the meat and serve with a spoonful of English mustard.
TIP
This dish is an iron-rich feast as the liver, watercress and spinach all contain huge amounts of this essential mineral – great for times when you feel weak, tired and especially run down.
