Recipes · Armenian · Meat Dishes
Tjvjik (Armenian Sautéed Liver)
One serving has 316 kcal and 32 g protein, and at least a fifth of a woman's daily need of cobalamin (3707%), copper (1630%), vitamin A (1079%), riboflavin (378%), pantothenic acid (217%) and niacin (142%). Ready in 20 minutes.
- Preparation: 10 min
- Cooking: 10 min
- Makes: 1 serving (229 g)
- Difficulty: Easy
- Diets: Gluten-free, High protein, Low carb
- Contains: beef, dairy
Ingredients
- 150 g Beef liver, raw
- 60 g Onions, raw
- 12 g Butter, unsalted
- 0.5 g Black pepper
- 1 g Salt
- 5 g Parsley, fresh
Method
- Trim the liver and slice it into thin strips.
- Melt the butter in a skillet and sauté the sliced onion over medium heat until soft and golden; remove and set aside.
- Raise the heat, add the liver strips to the same pan, and sear quickly for 3-4 minutes, turning once, until browned outside and no pink remains in the centre.
- Return the onions to the pan, toss together, and season with the salt and black pepper.
- Scatter with the parsley and serve hot, traditionally with flatbread.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 316 kcal | 15% |
| Carbohydrates | 12.1 g | |
| Water | 166 mL | |
| Fiber | 1.3 g | 4% |
| Protein | 31.5 g | 66% |
| Tryptophan | 0.41 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.5 g | |
| Leucine | 2.9 g | |
| Lysine | 2.5 g | |
| Methionine | 0.82 g | |
| Cystine | 0.57 g | |
| Phenylalanine | 1.7 g | |
| Tyrosine | 1.2 g | |
| Valine | 1.9 g | |
| Histidine | 0.96 g | |
| Fat | 15.3 g | |
| Monounsaturated | 3.6 g | |
| Polyunsaturated | 1.1 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.69 g | |
| Saturated | 8 g | |
| Trans-Fats | 0.26 g | |
| Cholesterol | 438 mg | |
| Calcium | 33.5 mg | 3% |
| Copper | 14.7 mg | 1630% |
| Iron | 7.8 mg | 44% |
| Magnesium | 36.6 mg | 12% |
| Manganese | 0.62 mg | 34% |
| Phosphorus | 604 mg | 86% |
| Potassium | 594 mg | 13% |
| Selenium | 60 µg | 109% |
| Sodium | 498 mg | |
| Zinc | 6.2 mg | 77% |
| Thiamin (vitamin B1) | 0.32 mg | 29% |
| Riboflavin (vitamin B2) | 4.2 mg | 378% |
| Niacin (vitamin B3) | 19.9 mg | 142% |
| Pantothenic acid (vitamin B5) | 10.9 mg | 217% |
| Pyridoxine (vitamin B6) | 1.7 mg | 131% |
| Folate (vitamin B9) | 454 µg | 114% |
| Cobalamin (vitamin B12) | 89 µg | 3707% |
| Choline | 507 mg | 119% |
| Vitamin A | 7,555 µg | 1079% |
| Vitamin C | 13 mg | 17% |
| Vitamin D (D2 + D3) | 73.5 IU | 12% |
| Vitamin E | 0.9 mg | 6% |
| Vitamin K | 88.5 µg | 98% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
3.6 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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