Recipes · British · Main Courses
Calf's Liver and Bacon
One serving has 495 kcal and 38 g protein, and at least a fifth of a woman's daily need of cobalamin (3717%), copper (1632%), vitamin A (1075%), riboflavin (385%), pantothenic acid (222%) and niacin (160%). Ready in 30 minutes.
- Preparation: 10 min
- Cooking: 20 min
- Makes: 1 serving (311 g)
- Difficulty: Medium
- Diets: High protein, Low carb
- Contains: beef, celery, dairy, gluten, pork
Ingredients
- 150 g Beef liver, raw
- 40 g Bacon, raw
- 60 g Onions, raw
- 10 g Flour, all-purpose
- 10 g Butter, unsalted
- 40 g Beef broth
- 1 g Salt
- 0.3 g Black pepper
Method
- Fry the bacon in a pan until crisp; remove and set aside, leaving the fat in the pan.
- Add the sliced onion to the pan and cook over medium-low heat for 10-12 minutes until soft and golden; remove and set aside with the bacon.
- Season the liver (calf's liver if you can get it; ordinary beef liver here works well too) and dust lightly with flour.
- Melt the butter in the same pan and fry the liver over fairly high heat for 1-2 minutes a side, until browned outside but still a little pink in the middle.
- Pour in the beef broth, scraping up the browned bits, and simmer 1 minute to make a light gravy.
- Return the bacon and onions to the pan to warm through, and serve everything together with the gravy spooned over.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 495 kcal | 23% |
| Carbohydrates | 19.3 g | |
| Water | 220 mL | |
| Fiber | 1.4 g | 5% |
| Protein | 38.3 g | 80% |
| Tryptophan | 0.42 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.5 g | |
| Leucine | 3 g | |
| Lysine | 2.5 g | |
| Methionine | 0.84 g | |
| Cystine | 0.59 g | |
| Phenylalanine | 1.7 g | |
| Tyrosine | 1.3 g | |
| Valine | 1.9 g | |
| Histidine | 0.98 g | |
| Fat | 28.7 g | |
| Monounsaturated | 9.5 g | |
| Polyunsaturated | 3.4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.7 g | |
| Saturated | 12 g | |
| Trans-Fats | 0.31 g | |
| Cholesterol | 460 mg | |
| Calcium | 31.6 mg | 3% |
| Copper | 14.7 mg | 1632% |
| Iron | 8.2 mg | 45% |
| Magnesium | 41.9 mg | 14% |
| Manganese | 0.66 mg | 37% |
| Phosphorus | 683 mg | 98% |
| Potassium | 676 mg | 14% |
| Selenium | 71.7 µg | 130% |
| Sodium | 944 mg | |
| Zinc | 6.6 mg | 83% |
| Thiamin (vitamin B1) | 0.5 mg | 45% |
| Riboflavin (vitamin B2) | 4.2 mg | 385% |
| Niacin (vitamin B3) | 22.4 mg | 160% |
| Pantothenic acid (vitamin B5) | 11.1 mg | 222% |
| Pyridoxine (vitamin B6) | 1.8 mg | 139% |
| Folate (vitamin B9) | 466 µg | 116% |
| Cobalamin (vitamin B12) | 89.2 µg | 3717% |
| Choline | 526 mg | 124% |
| Vitamin A | 7,525 µg | 1075% |
| Vitamin C | 6.4 mg | 9% |
| Vitamin D (D2 + D3) | 79.9 IU | 13% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 6.1 µg | 7% |
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
3.8 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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