Chicken Liver with Broccoli and Protein-Rich Sauce

Beautiful, tasty, balanced! Be sure to try it! A little imagination — and your second breakfast, lunch or dinner will be the envy of any athlete. The most healthy healthy nutrition, but not boring at all!
cook time: 20 min
Hazel Farrow
Chicken Liver with Broccoli and Protein-Rich Sauce

Nutrition Facts (per serving)

136
Calories
6g
Fat
12g
Carbs
11g
Protein

Ingredients (2 portions)

Basic:

Onion 0.5 pc
Olive oil 20 g
Salt to taste
Water 1 cup
Broccoli (I used frozen) 120 g
Bay leaf 3 pc
Basil (A few leaves for decoration) to taste
Chicken liver 110 g
Oats (Weight of already cooked oats) 100 g
Teriyaki sauce 1 tsp
Protein (20 grams each of soy and whey protein) 40 g
Spices, seasonings, seasonings to taste
Psyllium 5 g

Recipe instructions

Step 1

Step 1
Prepare the ingredients according to the list. The recipe uses whole oats, so it is better to boil them in advance (you can store them in a ready-to-eat form in the freezer, packaged in small portions, and take them out and defrost as needed). I have frozen broccoli and liver (you can use fresh), defrost them in the microwave, liver before cooking, and broccoli 3-5 minutes before serving so that it does not get cold.

Step 2

Step 2
Wash and peel the onions. Cut into small cubes or half rings — as you like. Half a medium onion was enough for me. The other half can be placed cut side down on the bottom of a plastic container, closed with a tight lid and put in the refrigerator. To prevent your eyes from watering when cutting onions, moisten the knife with water.

Step 3

Step 3
You can use fresh liver, but if you use frozen, defrost it in advance (take it out of the freezer a few hours before and leave it to defrost in the refrigerator, or use a microwave — see the instructions for your appliance). Place the pan over high heat to heat, brush with any high smoke point oil, then reduce the heat to medium and add the onions. Fry lightly (until slightly translucent).

Step 4

Step 4
Add thawed (or fresh) liver. Fry for about 7-10 minutes, periodically turning the pieces and stirring the onion. At the end, you can cover with a lid for a couple of minutes so that the liver is sure to cook.

Step 5

Step 5
How to check if the liver is ready? Lightly pierce it with a knife. If no red juice comes out, then the liver is ready. If, like me, you use frozen broccoli, then now is the best time to put it in the microwave to defrost (maybe you don’t know how to defrost broccoli correctly, then read the instructions for your microwave, since devices often have different power and functionality) .

Step 6

Step 6
Letʼs prepare the sauce. Place the blender jar on the scale. Add cooked oats. Instead of oats, you can use boiled pearl barley or brown rice (also prepared in advance).

Step 7

Step 7
Add psyllium to oats. It will thicken our sauce. A large heaping teaspoon was enough for me, but perhaps I will need a little more or, conversely, less. It all depends on how thick the sauce you want to get and the quality of the product. According to my observations, psyllium works more readily in hotter water, but you should not use water above 65-70 degrees.

Step 8

Step 8
Measure out soy protein. The recipe contains soy isolate, as it has a high protein content and excellent digestibility.

Step 9

Step 9
Add whey protein. In this sauce I used two types of proteins, since they differ in amino acid composition and action. In such a tandem, proteins complement each other perfectly. But it is worth keeping in mind that whey protein may not be suitable for people with lactose intolerance, or try whey isolate, where the fat and lactose content is minimal.

Step 10

Step 10
Next, add 20 grams of olive oil, salt and spices to taste (I added a pinch of black and red pepper), as well as Teriyaki sauce for piquancy, into the blender bowl. Fill the contents with hot water (about 60 degrees), mix everything in a blender. A regular immersion blender will also work for these purposes. While mixing, keep an eye on the consistency of the sauce. If it is too thick, add 2-3 tablespoons of water. If too runny, add some psyllium

Step 11

Step 11
The sauce turned out like medium thick sour cream.

Step 12

Step 12
Place the liver, broccoli and sauce on a plate and garnish with basil leaves. A balanced dish is ready! Bon appetit!

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