Iron-Rich Recipe For Women: Tomato Chicken Livers With Healthy Garlic Bread
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Women, much more so than men, are prone to iron deficiency. When I was a student (which is not so long ago!), I shared an apartment in my second year with four other girls. Every one of us came from a different country – the USA, Canada, South Africa, Morocco, and I represented the UK.
We had nothing in common, except maybe that we all rooted for Spain in the 2010 World Cup Final, but by the end of that year, there was one thing that we all shared: an iron deficiency.
For obvious reasons, girls are more prone to anaemia than boys, and for financial reasons, my flatmates and I just couldn’t afford to buy luxurious amounts of food. For reasons of frantic studying, we also didn’t have time to spend on preparing extravagant meals.
Which is why I'm making a series of Hubs with the recipes I used, after my doctor told me I had low Iron levels, to bring my iron levels back to what they should be. My first recipe Hub using inexpensive and easy-to-find ingredients that are high in nutrition like iron and vitamin C was Healthy Oven-Baked Chicken Thighs with Pesto and Summer Vegetables. And if you like my Chicken Livers recipe, then you might also love a recipe from my HubPages friend from Spain, whose Arroz Al Horno recipe includes Morcillo Sausage - Spanish Blood Sausage - which will also be high in iron.
Pan-Fried Chicken Livers with Tomatoes on Garlic Bread
Chicken livers are cheap, cheerful and tasty, and since they don’t become hard and tough when cooked, as other livers easily can, they can be quite luxurious. I first tried chicken livers in a wonderful Italian bistro, and was delighted with the sumptuousness of the rich sauce - I was even more surprised to find that I could reproduce this sauce simply by lightly frying chicken livers with a can of chopped tomatoes and some garlic at home: the meat juices mingle with the tangy tomatoes to give a rich and mellow flavour to the dish.
For a healthier garlic bread, I've given instructions on how to make your own using a stick of French bread, and substituting olive oil in place of butter. It still tastes divine, but doesn't have all the bad saturated fats that come with solid spreads.
Serving size is based on 3 people sharing this recipe, with 3 slices for each person of the healthy garlic bread included in the recipe. One serving of this dish provides around 75% of the recommended daily iron intake for an average person, and well over twice the absolute daily minimum vitamin C. It also contains vitamins B-6 and B-12 in generous amounts, and lots of of other vitamins and minerals, such as vitamin A, magnesium, manganese, niacin, selenium, thiamin and zinc. And all this but less than a quarter of the recommended daily saturated fat intake!
Just to give a quick warning - whilst liver is a safe and healthy meal option for most people, liver contains a lot of vitamin A in a form that can be toxic if ingested in large amounts, and it is not recommended that people eat liver more than once or twice a week at the very most. Pregnant women should consult their doctor before eating liver, as large amounts of vitamin A can interfere with the development of your baby.
- 400g Raw chicken livers
- 1 can (400g) Chopped tomatoes
- 2-3 Cloves of garlic
- 2 tbsp Olive oil
- 1 stick French loaf (baguette)
- For the chicken livers in a tomato and garlic sauce: Heat a very small amount of olive oil gently in a wok or frying pan (just a teaspoon or two to stop the livers sticking), add the chicken livers and chopped red peppers, and then cook on a low-medium heat for 5 minutes until the livers are 'sealed' - that is they are browned evenly. Then add the tin of chopped tomatoes and half of the minced garlic. ***At this point, the garlic bread needs to go into the oven (see instruction (2) below)***. Continue to simmer the livers and tomatoes for 10 minutes while the garlic bread is in the oven.
- For the garlic bread: Slice the baguette so that you have about 9 or 10 slices about an inch and a half thick. Mince the other half of the garlic and mix it with the olive oil, then spoon a little of this garlic-oil mixture onto one side of each of your baguette slices, spreading it evenly. Put the slices (garlic face up) onto a baking tray, and place in a pre-heated oven on gas mark 5 (180C or 350F). They will be ready in about 8-10 minutes depending on how 'toasted' you like your garlic bread.
- The garlic bread and chicken livers should both be ready at the same time. Lay out three slices of garlic bread on each plate and spoon out the chicken livers and sauce on top of the bread.
|Calories from Fat||117|
|% Daily Value *|
|Fat 13 g||20%|
|Saturated fat 3 g||15%|
|Unsaturated fat 8 g|
|Carbohydrates 54 g||18%|
|Sugar 2 g|
|Fiber 4 g||16%|
|Protein 30 g||60%|
|Cholesterol 457 mg||152%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|