FreeAnemia Support
Chicken Liver & Vegetable Stir-Fry
Chicken liver stir-fried with peppers and carrots in a quick soy-garlic sauce for a fast dinner.
Servings
2 plates
Prep
10 min
Cook
12 min
Chicken liver cooks fast — five or six minutes is enough to brown it through while keeping the inside tender — which makes this one of the quicker ways to work organ meat into a weeknight dinner.
Liver is naturally one of the most concentrated sources of iron among common foods, which is why it turns up so often in meals aimed at supporting anemia. Bell peppers and carrots add crunch and color, and a splash of soy sauce ties the whole stir-fry together. Since liver is rich, a modest portion goes a long way.
Ingredients
- 250 grams chicken liver — cleaned and cut into bite-sized pieces
- 1 medium onion — sliced
- 1 medium carrot — julienned
- 1 cup bell peppers — mixed colors, sliced
- 2 cloves garlic — minced
- 2 tablespoons soy sauce — low sodium if preferred
- 1 tablespoon vegetable oil — or olive oil
- 1/4 teaspoon black pepper — to taste
- 1 tablespoon fresh parsley — chopped, for garnish
Instructions
- 1Heat oil in a wok or large pan over medium-high heat.
- 2Add onions and garlic, sauté until fragrant.
- 3Add chicken livers and stir-fry for 5–6 minutes until browned but still tender.
- 4Toss in carrots and bell peppers, stir-fry for another 4–5 minutes until vegetables are slightly tender but still crisp.
- 5Season with soy sauce and black pepper. Mix well to coat.
- 6Remove from heat, garnish with fresh parsley, and serve hot with rice or plantains.
Nutrition
350
Calories
35g
Protein
15g
Carbs
15g
Fat
3g
Fiber