A Step-by-Step Guide to Preparing Delicious Beef Liver

Beef liver is one of the most nutrient-dense foods you can eat. Ounce for ounce it contains more nutrients than almost any other food. Liver is packed with vitamin A B vitamins, iron, copper, zinc, selenium and many other essential vitamins and minerals.

However, many people are squeamish about the idea of eating organ meats like liver Some find the taste and texture unappealing if it is not cleaned and cooked properly With the right techniques, beef liver can be absolutely delicious!

In this guide, I’ll walk through the complete process for preparing beef liver, from skinning to cooking. With just a few simple steps, you can enjoy this superfood and gain all its nutritional benefits. Let’s get started!

Selecting Fresh Beef Liver

The first step is picking out high-quality beef liver from your butcher or grocery store. Here’s what to look for:

• Bright red color without brown or gray spots
• Smooth, shiny texture without sliminess
• Firm yet springy when gently pressed
• Mild smell without any sour or strong odor

Organic, pasture-raised liver from grass-fed cattle will have the highest nutritional content. But conventional liver is still nutritious if sourced from a reputable supplier.

Avoid any liver that has an off-putting smell or appearance. 1-2 pounds of liver is plenty for 4 servings.

Skinning the Liver

Fresh beef liver has a thin, slippery membrane covering one side. This membrane can make the liver tough and chewy if not removed prior to cooking.

Skinning the liver is simple:

• Place liver membrane-side up on a cutting board. Hold in place with one hand.
• With a sharp knife in the other hand, slide the blade just under the membrane at the corner.
• Gently lift the membrane away from the liver meat using the dull side of your knife.
• Slowly peel back the membrane, holding the loose piece taut while slicing just underneath.
• Remove and discard the entire membrane to expose the smooth, pink liver flesh.

Cleaning and Slicing the Liver

With the membrane removed, rinse the liver under cool water to wash away any blood or debris.

Pat the liver dry with paper towels. Then slice the liver into approximately 1⁄2 inch strips, cutting against the grain of the meat.

The slices can be left as is for pan-frying, or cut into smaller 1⁄2 inch cubes for sautéing.

Soaking the Liver

Here’s a technique that makes liver even more tender and mild flavored:

• Place the sliced liver in a bowl and cover with milk or buttermilk.
• Refrigerate for 2-6 hours, until the liver takes on a more opaque, cooked color.
• Drain and pat dry before cooking as desired.

The milk acts as a tenderizer and mellows any strong flavors. But for a quick prep, this step can be skipped.

Cooking Methods for Beef Liver

Beef liver should be cooked medium rare at most. Anything beyond that can dry it out and toughen the texture.

Some easy cooking methods include:

• Pan fry – Coat liver slices in flour, salt and pepper. Fry in olive oil and butter over medium-high heat 2-3 minutes per side.

• Sauté – Dredge liver cubes in flour. Sauté in a hot pan with olive oil, butter, onions and garlic until lightly browned but still pink inside.

• Broil – Place liver slices on a lightly oiled baking sheet. Broil 3-4 minutes on high heat until browned but not hardened.

• Slow cook – Add liver cubes to soups, stews or bolognese sauce. Simmer partially covered for 1-2 hours.

The liver is done when it reaches an internal temperature of 140-145°F. Resist overcooking, as too much time in the pan or oven will dry it out.

Serving Suggestions for Beef Liver

Beef liver pairs well with sweet or acidic ingredients that balance its rich flavor. Here are some tasty ways to enjoy cooked liver:

• Liver and onions – A classic! Sautéed liver and onions is hard to beat.

• Liver tacos – Diced liver, pico de gallo, avocado, cilantro and lime juice.

• Liver and bacon – Pan fry liver and bacon together for a salty, savory combo.

• Beef liver pasta – Sautéed liver tossed with pasta, tomatoes, spinach and parmesan.

• Liver pâté – Puréed chicken livers, herbs and spices baked into a savory spread.

• Dirty rice – Ground liver adds nutrients to sautéed veggies and rice.

With a mild taste and meaty texture, beef liver can be adapted to many cuisines and recipes. It’s also budget friendly and sustainable.

Storing and Freezing Cooked Liver

Refrigerate cooked liver in an airtight container for up to 4 days. To freeze:

• Portion liver into meal-size servings in freezer bags.

• Remove as much air as possible and seal tightly.

• Freeze for up to 4 months.

• Thaw overnight in the fridge before using.

Freezing is great for prepping batches of liver recipes like pâté ahead of time.

Is Beef Liver Good for You?

Beef liver nutrition is hard to beat. Here are some of its top health benefits:

• Excellent source of vitamin A, vitamin B12, folate, copper and iron.

• High in protein, vitamins and minerals, with lower calories than muscle meat.

• Provides heme-iron, which is highly bioavailable and aids circulation.

• Contains vitamin A needed for eye and immune health.

• B vitamins help convert food into energy and maintain healthy skin and nerves.

With its stellar nutrition stats and ease of preparation, beef liver is an MVP that belongs in any diet. Even just a few ounces per week can make a big difference.

Tips for Cooking and Eating Liver

If you’re new to eating organ meats, here are some tips for enjoying liver:

• Choose calf or lamb liver for a milder flavor than beef liver.

• Soak liver slices in milk or lemon juice to help mellow the taste.

• Cook liver medium or medium rare at most to prevent a tough texture.

• Sauté onions and apples to balance liver’s richness.

• Add liver to chili, pasta sauce or burgers for an nutrition boost.

• Fry or bread liver and serve with sweet jam or fruit relish.

• Start with small amounts of liver mixed into ground meat or pâté.

With the proper prep and cooking methods, beef liver can be downright delicious. The payoff of so many essential nutrients makes it well worth trying.

Is Liver Good or Bad for You?

While liver nutrition is excellent, a few cautions apply:

• Pregnant women should limit intake due to high vitamin A content.

• Those with gout or high uric acid levels may want to moderate liver consumption.

• Liver has high levels of vitamin A and copper. Eat a variety of organ meats for balance.

• Sourcing quality, grass-fed liver and eating it in moderation is recommended.

For most people, enjoying beef liver a few times per month provides an excellent health boost with minimal risk. Work with your doctor to determine what’s right for your individual nutritional needs.