Chicken liver: calorie content of stewed, fried, boiled and pate

Chicken liver is an offal that is actively used in the diet of modern people. It is customary to eat it in many countries of the world and this can be explained, first of all, by its excellent taste characteristics and speed of preparation. According to nutritionists, chicken liver can be classified as a dietary product due to its high content of substances beneficial to the human body and low calorie content. Moreover, the number of calories in chicken liver largely depends on the method of its preparation. Therefore, having decided to treat yourself to this delicious product, you need to decide how best to prepare it in order to get the required amount of calories. The calorie content of chicken liver is only 136 kcal per 100 g for a fresh product. This low indicator makes it possible to use the liver in special nutrition systems aimed at combating excess weight.

In addition to the low calorie content of chicken liver, its beneficial properties include a special composition. There are practically no carbohydrates in this by-product. 100g of chicken liver contains 6.3g of fat and 19.1g of protein. It also contains elements necessary for the human body such as magnesium, phosphorus and iron in an amount that satisfies the daily intake. In this regard, it is clear why doctors recommend eating chicken liver for those who have low hemoglobin. Chicken liver is rich in vitamin A, which is necessary for skin and vision, as well as folic acid, which has a beneficial effect on the hematopoietic system and immunity. As you can see, this product is a real find for those who want to make their diet balanced and healthy.

In some countries, this product is usually prescribed to patients as a medicine. Chicken liver is simply irreplaceable for those who suffer from visual impairment or chronic fatigue. Unlike traditional medicines, eating chicken liver can be a pleasure if the product is fresh and prepared correctly.

Mineral composition

The ratio of mineral substances (macro- and microelements) contained in stewed or boiled chicken liver is presented in the table using diagrams.

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How to reduce the calorie content of chicken liver

Obviously, how many calories are in chicken liver depends on the method of its preparation. Therefore, it is worth paying attention to the ingredients that, in addition to the product itself, are used in the dish. If you like fried liver, then nutritionists recommend using olive oil as fat. In addition, today it is possible to do without adding fat during the cooking process. Special non-stick cookware will allow you to enjoy the taste of fried liver without the extra calories in it. It is worth remembering that the finished liver must remain juicy in order to retain its special taste. Boiled liver or grilled liver will contain the least amount of calories.

The low calorie content of chicken liver makes it a welcome guest on the table of lovers of a healthy lifestyle. However, you shouldn’t get too carried away with chicken livers. Here the statement that everything is good in moderation couldn’t be more true. The liver, among other things, is a source of cholesterol, and in fairly large quantities, and each of us knows that cholesterol in large quantities is harmful. Thus, chicken liver is a wonderful dietary product, the benefits of which are obvious if consumed in reasonable quantities.

Top low-calorie recipes

Recipes for dietary chicken liver dishes are included in many diets. Such food is tasty, satisfying, healthy and easy to prepare. In addition, the by-product has an affordable price.

Giblets are baked in the oven with vegetables, cheese, and steamed. Pieces of the product are added to salads and stews. Pates, cutlets, pancakes, muffins, etc. are prepared from the liver.

Even a novice cook can cope with preparing dishes according to dietary recipes. The main thing is to follow the recipe so that the food tastes good and does not interfere with your weight loss.

With vegetables in a slow cooker

Chicken liver has a delicate taste and rich aroma. 100 g of prepared food contains 56.6 kcal, 5.9 g of proteins (B), 1.9 g of fat (F), 4.2 g of carbohydrates (C).

Recipe:

1. Peel, chop or grate the carrots.
2. Cut the onion into thin half rings.
3. Simmer the vegetables on the “Fry” program in a multicooker in a mixture of olive oil and water (1:2) for 5 minutes.
4. Add 500-700 g of chopped liver to the vegetables, turn on the “Stew” mode for 45-50 minutes.

Serve the finished liver with chopped herbs and chopped vegetables.

Cupcakes

This is an original version of dietary chicken liver with vegetables. Energy value – 159 kcal/100 g, B – 10.7 g, F – 8.5 g, U – 9.8 g.

Step by step recipe:

1. Using a blender, grind 200 g of chopped liver, an egg, 2 tbsp. l. sour cream, 2 tbsp. l. whole grain flour. Add salt.
2. Boil 2 potatoes, chop with a blender, mix with 20 g of butter or olive oil.
3. Boil the carrots and chop.
4. Chop onion, 1 paprika.
5. Mix all the vegetables.
6. Grind 50 g of cheese (fat content - up to 17%).
7. Place 2 tbsp in silicone molds. l. liver puree, then – 1 tbsp. l. vegetable mixture, then again liver and vegetables.
8. Sprinkle each liver muffin with cheese and bake for 20 minutes at 180 degrees.

   

Serve the dish with vegetable salad and herbs.

Salad with carrots

This simple dietary dish has an interesting sweetish-bitter taste. It contains 136 kcal, B - 9.8 g, F - 8 g, U - 5.8 g.

Recipe:

1. Simmer 300 g of liver, cut into thin strips, in a mixture of olive oil and water (1:2) in a non-stick frying pan.
2. Boil the carrots separately and grind through the large holes.
3. Cut sweet red onion into half rings.
4. Tear 200 g of lettuce leaves into pieces.
5. Mix all ingredients in a salad bowl and drizzle with olive oil. Add a little salt, basil, stir.

Serve with your favorite porridge or mashed potatoes.

Steam cutlets

Even capricious children will be happy to try these cutlets. They look appetizing, juicy, have a nice texture, and are juicy. 100 g contains approximately 167 kcal, B - 14 g, F - 4 g, U - 8 g.

Step by step recipe:

1. Pass 300 g of chicken liver through a meat grinder. Chop the onions and carrots in the same way.
2. Salt the minced meat, add the egg, mix.
3. Form cutlets, place them on a steaming container, and simmer for about 30 minutes.
4. Grind the paprika.
5. Wash and dry the arugula.

Place the finished cutlets on a plate, garnish with pieces of sweet pepper and arugula.

Pate

Dietary chicken liver pate is an ideal complement to whole grain toast or sandwiches. Nutritional value – 143 kcal, B – 10.5 g, F – 9 g, U – 5 g.

Step by step recipe:

1. Cut 500 g of chicken liver into pieces, simmer in salted water (the liquid should not completely cover the liver).
2. Add chopped carrots and onions (2 pcs.) to the stewpan with the offal.
3. After 20 minutes, remove the container from the stove, cool, and drain the broth.
4. Add a little butter, salt, spices, beat with a blender. If necessary, dilute the mixture with a decoction.

   

Transfer the finished pate to cling film, shape into a roll, and place in the refrigerator for half an hour. Cut into portions, sprinkle with herbs, or immediately spread on bread.

Salad with cucumbers and cheese

This recipe is simple to make, but quite suitable for adding to the holiday table. Calorie content – ​​127 kcal, B – 9.3 g, F – 7.3 g, U – 6.1 g.

Recipe:

1. Boil 120 g of chicken liver, cut into pieces.
2. Peel and chop 4 cucumbers.
3. Finely chop a bunch of green onions.
4. Mix all ingredients, sprinkle with soy sauce. Place the mixture into the cooking ring.
5. Crush a handful of nuts and sprinkle a couple of pinches on the salad.
6. Place clean arugula leaves and spinach on a plate with liver mixture.
7. Top with 100 g of chopped Feta cheese, a couple of olives, a little soy sauce, and pepper.

It turns out to be a tasty and beautiful salad for those losing weight.

Stewed in sour cream and mustard sauce

Stewed liver with sour cream has a pleasant islandy-creamy flavor. Nutritional value – 146 kcal, B – 15.4 g, F – 8 g, U – 1.3 g.

Recipe:

1. In a heated frying pan, simmer 500 g of chicken liver in the usual way (a mixture of olive oil and water) for 5 minutes.
2. Cut the onion into half rings and simmer with the offal for 3-5 minutes.
3. Separately mix 100 ml of low-fat sour cream, 2 tbsp. l. mustard, salt, spices.
4. Pour the sauce over the liver, simmer for 10 minutes under the lid.

Eat separately, with vegetable salad or boiled brown rice.

Baked with pumpkin and cheese

This dietary dish is usually prepared in the fall. This is a great example of a combination of benefits and taste. Nutritional value – about 170 kcal/100 g, B – 8 g, F – 6.6 g, U – 4.5 g.

Step by step recipe:

1. Boil 400 g of offal until half cooked, adding a small amount of water with 1 tbsp. l. olive oil. Add salt and pepper.
2. Peel, cut into pieces 400 g of pumpkin, simmer in a saucepan until partially cooked. Salt and pepper.
3. Chop 2 cloves of garlic and a sprig of rosemary.
4. Place liver and pumpkin in pots, sprinkle with garlic and rosemary.
5. Divide 100 g of sour cream among all pots.
6. Sprinkle hard cheese (100 g) on ​​top of the ingredients.
7. Bake for 30 minutes at 180-200 degrees.

Sprinkle with herbs and eat warm.

Stew

This is a multi-component dish in which liver is combined with a vegetable mixture. Instead of frozen assortment, you can use fresh fruits from the garden. Very tasty stew with chicken liver and mushrooms. Energy value – no more than 130 kcal, B – 12 g, F – 4.8 g, U – 3.9 g.

Recipe:

1. Cut 2 potatoes into medium cubes, 1 onion into half rings.
2. Simmer the onion for 3-5 minutes.
3. Add the chopped potatoes, pour 200 ml of water over them, and bring to a boil.
4. Add 150 g of Mexican mixed vegetables to the potatoes and add salt. Simmer until half cooked, covering with a lid.
5. Cut 400 g of chicken liver into very small pieces. Divide the contents of the saucepan: distribute the offal on one half, salt it, and vegetables on the other. Stir the liver periodically, after 10 minutes combine all the ingredients.
6. Sprinkle with marjoram and simmer until done.

This recipe allows you to experiment with ingredients.

In a steamer with wine and spices

With the help of a double boiler and a simple set of ingredients, you can prepare an exquisite dietary dish. It contains no more than 140 kcal, B - 19.4 g, F - 5.08 g, U - 1.3 g.

Step by step recipe:

1. Cut the chicken liver into long thin strips and add salt. Place in a container for cooking cereals.
2. Add 3 tbsp. l. dry white wine and filtered water from 15 to 25 degrees.
3. Add to the liver 2 chopped garlic cloves, an onion, 2 tbsp. l. olive oil, ½ cup breadcrumbs, a little basil, nutmeg and oregano.
4. Cook for 15-20 minutes.

Serve the liver with boiled rice or vegetable puree. Use lettuce or any greens for decoration.

Possible harm to the body

Eating a fresh product does not pose any threat to the human body. The only harm is that it contains a large amount of cholesterol. Ingesting a moderate amount of the above-mentioned substance is beneficial, but a large amount of cholesterol causes a strong blow to the cardiovascular system. However, even with daily consumption of offal, the amount of cholesterol will not exceed the norm. Grilling will help reduce the concentration of this substance. Boiled liver is the lowest in calories and healthiest.

Serious health problems can arise if you eat stale offal. A damaged liver can cause anything from mild indigestion to serious food poisoning. When choosing it in a store, you should pay special attention to freshness. An unspoiled product should be dark brown in color and have a smooth surface. It is very important to ensure that there are no large and obvious vessels.

The offal has a slightly bitter taste. However, after cooking it should not taste too bitter. A very bitter taste is a sign of staleness. You shouldn't eat this dish because you could end up in the hospital with food poisoning. You can also determine freshness by smell. The organ smells quite specifically, but the presence of an overly cloying odor indicates that the product has been lying on the counter for a long time and has managed to deteriorate.

You should not buy liver if it has a brown or orange tint. There will be no harm from eating a dish made from such an ingredient, but a change in color indicates that the product has been frozen. Due to excessive freezing, all useful microelements will disappear from the composition.

In the body of any living creature, the liver performs a very important function. It filters the blood from toxins. Some farmers use low-quality feed and additives to accelerate the growth of the animal, which can gradually cause toxins to accumulate in the organ. In such a situation, the prepared dish will have a bitter aftertaste of medicine. It is better not to eat such a product. It is best to buy liver in one trusted place.

Vitamins

Of the fat-soluble vitamins, fried chicken liver contains A, beta-carotene, alpha-carotene and E. Of the water-soluble vitamins, there are vitamins C, B1, B2, B3 (PP), B4, B5, B6, B9 and B12.

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Benefits of the product for the body

Liver contains a large amount of protein, but is considered very low in calories. When consuming liver, the body receives the same amount of protein as from chicken breast. Doctors call this product dietary and very useful. It has a positive effect on the normalization of metabolic processes in the body.

The benefits of the liver are due to the high concentration of beneficial microelements and vitamins. It contains a lot of vitamin A, folic acid, vitamin C and B9, iron, as well as useful microelements such as magnesium, zinc, phosphorus, calcium and sodium.

Thanks to its rich vitamin composition, chicken organ is very useful for people with poor eyesight. Also, its use has an excellent effect on the condition of the skin and helps strengthen the immune system. Iron allows you to increase the concentration of hemoglobin in the blood, and microelements such as zinc, calcium and others can improve the condition of hair, teeth and nails, as well as strengthen bones. Folic acid is very beneficial for pregnant women and children. The rich vitamin and mineral composition of the liver promotes rapid recovery after serious illnesses, and also allows you to overcome overwork and chronic fatigue.

Consumption of offal has a positive effect on the overall health of the body. The presence of this product in the daily diet will allow a person to always be healthy and full of vital energy. This food is very useful during pregnancy. It must be included in the diet of every pregnant woman.