An article by Andrew "the machine" Waters -
Now before you stop reading and switch off thinking "I dont like liver" like everyone else I try to talk to about this awesome offal. Give me 5 mins of your life and I will share with you something Rather special. Those of you who already like this little treat keep reading. you'll rewarded with not only knowledge, but access to my chicken liver recipe that makes nandos taste "foul" in comparison. Normally thought of as a bi-product of the illustrious Chicken farming industry. Chicken liver holds some fantastic and surprising nuggets of nutritional awesomeness.
More metal than Phil Learneys spare room
• Copper - This mineral enables normal metabolic process in association with amino acids and vitamins. kind of important for bodybuilding eh? As copper it cannot be produced by the body it will need to be obtained from food. good job chicken liver is one of the best sources known.
• Manganese - Increased libido Need I say more? • Iron - An important factor in the delivery of oxygen to the muscles lungs and other organs.
• Zinc - Required for DNA synthesis, healing, growth, and development • Chromium - An essential nutrient required for normal sugar and fat metabolism and works
primarily by potentiating the action of insulin.
Other benefits include
• High in minerals such as niacin • Liver has got to be nature’s most concentrated source of vitamin A (over 500% of your RDA in
• Significant amounts of EVERY B vitamin particularly B12. • Only 1.56 calories per gram. • One of our best known sources of folic acid • Contains CoQ10, a nutrient that is especially important for cardio-vascular function • Very low in carbohydrate and high in good fats particularly omega 6 fatty acids.
Yes yes yes I hear you these facts are all well and good but we are brothers and sisters of the iron. We like to lift and push heavy stuff. Lets get down to the nitty gritty. PROTEIN! one of the most important subjects in our dietary lives. well this offal, this by- product, this wasted unwanted product packs and impressive punch with 24g of high quality protein per 100g and the magic doesn't stop there. It also contains every single essential amino acid in a profile that is rather impressive.
Protein & Amino Acids
Amounts Per 100g
Protein Tryptophan Threonine
Isoleucine Leucine Lysine Methionine Cystine
Phenylalanine Tyrosine Valine Arginine Histidine Alanine Aspartic acid Glutamic acid Glycine Proline
24.5g 248mg 1021mg
1144mg 2128mg 1875mg
383mg 1160mg 919mg
1405mg 1539mg 714mg 1398mg 2243mg 2946mg 1195mg 1022mg 1035mg 43.0mg
Now that we have been baffled by science and learnt that the 99p per 400g you pay for this super cheap protein source goes a long long way. We can focus on the importance of the finished product tasting good. Well after working at Nandos for a year and sampling the "former" best tasting livers on earth that Nandos serve in abundance I decided to create my own recipe that not only costs bugger all but tasted fantabulous. so here it is.
You will need the following
2 tablespoons of ground nut oil. 400g chicken livers 98p from Morrisons 1 teaspoon of crushed garlic 1 heaped teaspoon of crushed chills
1 heaped tablespoon of cajun spices 2 large tablespoons of Encona hot pepper sauce salt and pepper for seasoning
1. Start with a hot pan and heat your oil until it's "Smokin" add the livers whole. (some like to chop their livers before you put them in the pan but I prefer to chop them as they cook. it makes the sauce better)
2. Add the garlic salt and pepper. Stir chopping the livers with your spatular while you do so.
3. Carry on chopping whilst adding the crushed chilli, cajun spice and hot pepper sauce.
4. Cook until caramelised adding extra hot pepper sauce to taste. remember to keep storing as you cook this will help create a smooth texture and creates the special sauce.
5. Finally plate up and drizzle with your favourite chilli oil and for bulkers serve with wholemeal pitta or Flatbread.