top of page
< Back

Day 4 Dinner: Pan-Seared Chicken Liver + Onions & Spinach

Prep Time:

5 minutes

Cook Time:

10-12 minutes

Serves:

1

Level:

Intermediate

About the Recipe

Rich, nutrient-dense chicken liver pan-seared with caramelized onions, paired with tender spinach sautéed in olive oil. This iron-packed, budget-friendly meal is a powerhouse of essential nutrients and healthy fats.

Ingredients

Pan-Seared Chicken Liver:

  • 4 oz chicken liver (cleaned and trimmed)

  • 1 tablespoon butter (or bacon grease for extra flavor)

  • ¼ small onion, thinly sliced

  • ½ teaspoon garlic powder (optional)

  • Pinch of sea salt

  • Pinch of freshly ground black pepper


Sautéed Spinach:

  • 1 cup fresh spinach (or ½ cup frozen, thawed and drained)

  • 1 tablespoon olive oil (cold-pressed preferred)

  • Pinch of sea salt

  • Pinch of freshly ground black pepper

Preparation

Prepare the Chicken Liver:

  1. Clean & Trim Liver: Rinse chicken livers under cold water and pat them dry with paper towels. Trim any connective tissue or membranes.

  2. Season the Liver: Season both sides of the liver with sea salt, black pepper, and garlic powder (if using).


Pan-Sear the Chicken Liver:

  1. Heat Butter or Bacon Grease: Melt butter or bacon grease in a skillet over medium heat.

  2. Add Onions: Add sliced onions to the skillet and sauté for 2-3 minutes until softened and slightly caramelized.

  3. Add Chicken Liver:

    • Add the seasoned chicken liver to the skillet with the onions.

    • Sear for 2-3 minutes on each side until browned and cooked through but still slightly pink in the center.

    • Avoid overcooking to keep the liver tender. Internal temperature should reach 165°F (74°C).

  4. Rest & Plate: Remove the liver and onions from the skillet and let rest for 1-2 minutes.


Sauté the Spinach:

  1. Heat Olive Oil: In a separate skillet (or reuse the same skillet), heat olive oil over medium heat.

  2. Add Spinach: Add fresh spinach and sauté for 1-2 minutes, stirring frequently, until wilted.

    • If using frozen spinach, squeeze out any excess water before adding to the skillet.

  3. Season Lightly: Sprinkle with sea salt and black pepper. Stir to combine and cook for another 30 seconds.


Assemble & Serve:

  1. Plate Liver & Spinach: Arrange pan-seared chicken liver with onions alongside sautéed spinach.

  2. Optional Garnish: Garnish with a sprinkle of fresh parsley or a drizzle of olive oil for extra richness.


Ways to Make it Budget Friendly:

  • Buy Chicken Liver in Bulk: Chicken liver is one of the most affordable organ meats and can be purchased in bulk and frozen for future meals.

  • Use Onions Sparingly: Use just enough onion to add flavor without adding too many carbs. Go for half or quarter of a small onion.

  • Stretch with Extra Spinach: Add more spinach to the dish for added fiber and volume without increasing the protein cost.

  • Save & Reuse Bacon Grease: Use leftover bacon grease to sear the liver for extra flavor and reduce the need for additional butter.

  • Use Frozen Spinach: Frozen spinach is often more affordable and retains its nutrients, making it a great budget-friendly option.

  • Double Batch for Meal Prep: Make extra liver and spinach for a quick, reheatable meal later in the week.

Simple Flavor Boost Options (Optional):

  • Garlic Butter Finish: Add minced garlic to the butter while searing the liver for extra richness.

  • Splash of Balsamic Vinegar: Deglaze the skillet with a small splash of balsamic vinegar for a tangy contrast.

  • Smoked Paprika Dusting: Sprinkle a little smoked paprika over the liver before serving for added depth.

  • Lemon Juice Drizzle: Squeeze fresh lemon juice over the spinach to balance the richness of the liver.

  • Herbed Olive Oil Drizzle: Drizzle olive oil infused with thyme or rosemary over the spinach for added aroma.

  • Crispy Bacon Crumble: Top the liver with crispy bacon bits for extra texture and flavor.


Recipes Created by BloodSugarChef.com

Meal Plan by American Diabetes Society

bottom of page