South African · dinner, lunch
Creamy Peri-Peri Chicken Livers
Video by EatMee Recipes on YouTube · Open on YouTube
- Keto (7.8 g net carbs a serve)
- Gluten-free ingredients
- Nut-free
Contains: Milk. Check labels on stock, sauces and spice mixes.
Chicken livers in a spicy peri-peri cream sauce: about 26 g protein and 8 g net carbs a serve, nearly three-quarters of the energy from fat, more than a day's vitamin A, B12, folate and selenium, and rich in iron.
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Ingredients 15
Method
Tap a time to watch that step in the video.
- Rinse the livers and put them in a pot over medium heat with the 100 ml water. Spread them out and steam for about 5 minutes, turning them after 3 minutes. 0:44
- When most of the water has evaporated, break the livers into smaller pieces and drain off any liquid left. 2:15
- In a clean pot over medium heat, add the olive oil and onion, then the livers and butter, and sauté until the onion is translucent. 3:50
- Add the salt, chicken spice, cayenne, chilli flakes, chilli powder, garlic powder and ginger-garlic paste, and sauté the livers in the spices for about 2 minutes. 5:07
- Stir in the peri-peri sauce and then the cream. Cover and simmer for about 2 minutes until slightly thickened, stir, and take off the heat. 6:18
- Spoon into a serving bowl and scatter with parsley or coriander. 7:41
Tip. The cook serves it with Portuguese rolls, garlic bread or spicy rice; for keto, have it with a green salad or sautéed greens. Keeps up to a week in the fridge.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 6%
- Protein 20%
- Fat 74%
Fits keto: 7.8 g net carbs a serve, with 74% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High666%
16 µg a serve, mostly from chicken livers (99%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin A High465%
4185 µg a serve, mostly from chicken livers (89%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Selenium High145%
80 µg a serve, mostly from chicken livers (96%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Folate High139%
557 µg a serve, mostly from chicken livers (97%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Iron High70%
13 mg a serve, mostly from chicken livers (86%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin B6 High57%
1 mg a serve, mostly from chicken livers (73%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin C High43%
39 mg a serve, mostly from chicken livers (67%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Zinc High39%
4.3 mg a serve, mostly from chicken livers (87%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin E High28%
4.2 mg a serve. An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin K High25%
30 µg a serve, mostly from fresh parsley or coriander (55%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Omega-3 High21%
0.3 g a serve, mostly from fresh cream (57%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Potassium Source12%
560 mg a serve, mostly from chicken livers (44%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium Source11%
48 mg a serve, mostly from chicken livers (49%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
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Calcium6%
84 mg a serve, mostly from fresh cream (49%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin D2%
0.5 µg a serve, mostly from fresh cream (78%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by EatMee Recipes; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.