Chicken, liver, all classes, raw

Chicken liver has a softer, milder flavor than beef liver, with a smooth texture that lends itself to being pureed into pate or mousse, or simply pan-seared with butter and onions until just cooked through. It is a classic ingredient in chopped liver, gravy, and stuffing, and its quick cooking time, just a few minutes per side, means it turns tough and grainy if left on the heat too long. A splash of sherry, brandy, or balsamic vinegar deglazed into the pan after searing is a common way to build a quick sauce around the livers before serving.

Choose chicken livers that look plump and deep reddish-brown, and use them within a day of purchase or freeze them, since they are highly perishable. A 3-ounce serving totals 119 calories with 16.9 grams of protein, and the liver is notably rich in vitamin A at 367% DV and iron at 50% DV per 100 grams, making a small pan-fried portion a concentrated way to work iron into a meal built around rice, mashed potatoes, or sauteed greens. Its 4.83 grams of fat per 100 grams is fairly modest for an organ meat, which is part of why it cooks and browns quickly in a hot pan.