Sweet and Sour Beef Liver
1 lb. Beef liver
2 Tbsp. Oil
13.5 oz pineapple tidbits
¼ Tbsp vinegar
1 medium green pepper, cut into strips
1 cup water
1 beef boullion cube
3 Tbsp. Brown sugar
2 Tbsp. Cornstarch
1 Tbsp. Soy sauce
Cut liver into 2 by ½-inch strips. Brown in 2 Tbsp oil. Stir in water and bouillon cube. Cover and simmer for 5 minutes Drain pineapple, reserving syrup. In saucepan combine corn starch, sugar, and salt. Add reserved syrup, vinegar, and soy sauce. Cook and stir until thickened. Add sauce to liver and mix well. Stir in pineapple and 1 medium green pepper. Cook and stir for 5 minutes. Serve over hot cooked rice.
Nutritional Aspects:
Beef Liver: It’s a high-quality source of protein and is rich in essential nutrients such as iron, vitamin A, vitamin B12, folic acid, and copper.
Oil: Adds to the calorie content of the dish. If it’s a plant-based oil, it can provide essential fatty acids.
Pineapple Tidbits: This is a good source of vitamin C and manganese. Pineapples also contain bromelain, an enzyme with anti-inflammatory properties.
Vinegar: Contains acetic acid which has some potential health benefits, including blood sugar control and improved digestion.
Green Pepper: This is a low-calorie ingredient, rich in vitamins C, B6, and A. It also contains fiber, which can aid digestion.
Brown Sugar: Adds sweetness to the dish, but also adds to the calorie content.
Cornstarch: It’s used to thicken sauces and soups. It’s high in carbs and calories but not particularly nutrient-dense.
Soy Sauce: Adds saltiness and umami flavor but also contributes to the sodium content of the dish.
Cooking Techniques
This recipe involves sautéing, simmering, and thickening techniques, which are all fundamental to a lot of cooking.
The way the ingredients are layered and the method of preparation used would ensure that the liver is well-cooked and flavorful.
Dietary Restrictions
This recipe is not suitable for vegans or vegetarians due to the use of beef liver.
It can be gluten-free if a gluten-free soy sauce is used.
It’s not suitable for those on a low-sodium or low-sugar diet due to the soy sauce and brown sugar content.
Serving Suggestions:
This dish is typically served over rice. Brown rice could be used for added fiber and nutrients.
Adding a side of steamed vegetables could increase the overall nutritional value of the meal.
Possible Variations
You could substitute chicken liver or pork liver for the beef liver.
You could add other vegetables, such as carrots or bell peppers of different colors, to increase the vegetable content and enhance the visual appeal of the dish.
If you wanted a spicier dish, you could add some chili flakes or hot sauce.
Nutritional value of this recipe.
Nutritional analysis of recipes can vary depending on the specific brands of ingredients used, their quantities, and cooking methods. However, here’s a broad analysis of the main components:
Beef Liver: A 100-gram serving contains approximately 135 calories, 20.4g protein, 3.6g fat, and is loaded with vitamin A, vitamin B12, copper, and iron. For a 1 lb (about 453g) serving, that would be around 612 calories, 92.4g protein, and 16.3g fat.
Cooking Oil: Two tablespoons of oil add around 240 calories and 28g of fat.
Pineapple Tidbits: A 13.5 oz can would contain about 200 calories, 50g of carbs (mainly sugars), 2g protein, negligible fat, and is a good source of vitamin C and manganese.
Vinegar, Green Pepper, and Water: These add minimal calories but contribute to the overall taste and vitamin content (especially the green pepper, which provides Vitamin C and A).
Beef Bouillon Cube: A single cube contains around 5-10 calories, and approximately 1g of protein. However, it significantly increases the sodium content.
Brown Sugar: Three tablespoons contain approximately 135 calories and 36g of carbs (sugars).
Cornstarch: Two tablespoons contain about 60 calories, 14g of carbs, and negligible amounts of protein and fat.
Soy Sauce: One tablespoon of soy sauce has about 8 calories, 1g of carbs, and significantly increases the sodium content.
In total, the recipe would yield approximately 1255 calories, with around 94g protein, 44g fat, and 101g carbs (mostly from sugar in the pineapple and brown sugar). The main micronutrients would be vitamin A, vitamin B12, vitamin C, iron, and copper. Please note that this does not include any rice that the dish might be served with.
This meal could serve 4 people reasonably, yielding around 314 calories per serving. However, it’s also high in sodium due to the soy sauce and bouillon cube, and sugars from the pineapple and brown sugar, which should be considered for people on a low-sodium or low-sugar diet. It’s a good source of protein and certain micronutrients like Vitamin A, B12, C, and minerals like iron and copper.
A more nutritional recipe using these ingredients.
Adjust this recipe to make it more nutritious by reducing the sugar and sodium content and adding more vegetables. Here’s an altered version of the Sweet and Sour Beef Liver recipe:
Ingredients:
1 lb. Beef Liver
2 Tbsp. Olive Oil (a healthier fat option)
1 cup Fresh Pineapple Tidbits (reduces sugar content)
¼ Tbsp. Apple Cider Vinegar (has potential health benefits)
1 medium Green Pepper, cut into strips
1 medium Red Pepper, cut into strips (additional vegetable)
1 medium Yellow Pepper, cut into strips (additional vegetable)
1 cup Low Sodium Beef Broth (reduces sodium content)
1 Tbsp. Honey (a natural sweetener)
2 Tbsp. Cornstarch
1 Tbsp. Low Sodium Soy Sauce (reduces sodium content)
Preparation:
Begin by cutting the beef liver into strips measuring approximately 2 by 1/2 inches.
Heat up 2 tablespoons of olive oil in a pan over medium-high heat. Once the oil is hot, add the beef liver strips, allowing them to brown evenly on all sides.
After the liver is browned, add in 1 cup of low sodium beef broth to the pan. Cover the pan and let the mixture simmer for 5 minutes.
In a separate saucepan, combine the cornstarch and honey. Stir in the apple cider vinegar and low sodium soy sauce. Whisk the ingredients together until the mixture is smooth.
Put the saucepan on medium heat. Stir the mixture frequently and let it cook until it thickens up. This will be your sweet and sour sauce.
Pour the sweet and sour sauce over the simmered liver in the pan. Stir everything together, making sure the liver strips are well coated with the sauce.
Add the pineapple tidbits and the strips of green, red, and yellow peppers to the pan. Stir everything together and let it cook for 5 more minutes.
Once everything is well mixed and heated through, your Nutritious Sweet and Sour Beef Liver is ready. Serve it over a bed of cooked quinoa for additional protein and fiber.
These changes have reduced the amount of sodium and sugar in the recipe, added more vegetables, and chosen a healthier fat option. This version of the recipe should offer a healthier alternative that still provides an enjoyable sweet and sour flavor profile.
Shopping list for this recipe with a description of each item and how best to choose the best product.
Beef Liver (1 lb): Look for fresh, dark-colored liver without spots. It should smell fresh and not have a slimy texture.
Olive Oil (2 Tbsp): Choose extra-virgin olive oil for the highest quality and nutritional content. The oil should have a deep, rich color.
Fresh Pineapple (1 cup of tidbits): A ripe pineapple has a sweet smell at the base, is slightly soft to the touch, and has vibrant green leaves. You’ll be cutting this into tidbits.
Apple Cider Vinegar (¼ Tbsp): When buying apple cider vinegar, it’s often best to opt for a brand that is organic and contains the “mother,” which means it’s unrefined, unpasteurized, and unfiltered.
Green Pepper (1 medium): Choose a firm, brightly colored green pepper that doesn’t have any wrinkles or dark spots.
Red Pepper (1 medium): Similarly, select a firm, brightly colored red pepper that feels heavy for its size.
Yellow Pepper (1 medium): A good yellow pepper should also be firm, brightly colored, and free of blemishes.
Low Sodium Beef Broth (1 cup): Look for a broth with “low sodium” on the label. You can also choose organic or bone broths for added nutritional benefits.
Honey (1 Tbsp): Go for raw, pure honey instead of processed variants. The label should specify that it’s 100% pure honey.
Cornstarch (2 Tbsp): You can find this in the baking aisle of your grocery store. Opt for a non-GMO or organic brand if possible.
Low Sodium Soy Sauce (1 Tbsp): Look for soy sauce labeled “low sodium” to reduce the amount of sodium in your dish.
Remember, when selecting fresh produce, the key is to find fruits and vegetables that are firm, free from any blemishes, and have vibrant colors. For other items, aim for the least processed option, as these are often more nutritious.
More vegan friendly recipe
Vegan Sweet and Sour Tofu Stir-fry
Ingredients:
1 lb. Firm T
fu
2 Tbsp. Olive Oil
1 cup Fresh Pineapple Tidbits
¼ Tbsp. Apple Cider Vinegar
1 medium Green Pepper, cut into strips
1 medium Red Pepper, cut into strips
1 medium Yellow Pepper, cut into strips
1 cup Vegetable Broth (instead of Beef Broth)
1 Tbsp. Maple Syrup (instead of Honey, to keep it vegan)
2 Tbsp. Cornstarch
1 Tbsp. Low Sodium Soy Sauce or Tamari (for gluten-free)
Preparation:
Start by draining and pressing the tofu to remove excess water. Then cut the tofu into 1-inch cubes.
Heat up 2 tablespoons of olive oil in a pan over medium-high heat. Once the oil is hot, add the tofu cubes, allowing them to brown evenly on all sides.
After the tofu is browned, add in 1 cup of vegetable broth to the pan. Cover the pan and let the mixture simmer for 5 minutes.
In a separate saucepan, combine the cornstarch and maple syrup. Stir in the apple cider vinegar and low sodium soy sauce (or tamari). Whisk the ingredients together until the mixture is smooth.
Put the saucepan on medium heat. Stir the mixture frequently and let it cook until it thickens up. This will be your sweet and sour sauce.
Pour the sweet and sour sauce over the simmered tofu in the pan. Stir everything together, making sure the tofu cubes are well coated with the sauce.
Add the pineapple tidbits and the strips of green, red, and yellow peppers to the pan. Stir everything together and let it cook for 5 more minutes.
Once everything is well mixed and heated through, your Vegan Sweet and Sour Tofu Stir-fry is ready. Serve it over a bed of cooked quinoa or brown rice for additional protein and fiber. Enjoy!
This vegan recipe maintains the sweet and sour flavors of the original recipe while replacing the animal-based ingredients with plant-based alternatives.
Alternative recipes
Pineapple Fried Rice: This is a quick and easy dish where you can use pineapple tidbits, bell peppers, soy sauce, and add other ingredients like cooked rice, peas, carrots, onions, and scrambled eggs (or tofu for a vegan version). You can also add cashews or peanuts for a bit of crunch.
Veggie Stir-fry with Tofu: This is a simple, healthy, and colorful dish. You can use the bell peppers, soy sauce, and replace the beef liver with tofu. Add other vegetables like broccoli, carrots, and snap peas. Serve this stir-fry with brown rice or noodles.
Grilled Pineapple and Pepper Skewers: Perfect for a summer barbecue! Alternate threading pieces of pineapple, bell peppers, and other veggies or tofu onto skewers. Brush them with a mixture of brown sugar, soy sauce, and a bit of oil, then grill until nicely charred.
Beef Liver and Onions: If you’re still looking to use the beef liver, this is a classic preparation. You’ll need beef liver, onions, flour for dredging, and oil for frying. This dish has a strong flavor profile, but if you’re a fan of liver, it can be very satisfying.
Vegan Sweet and Sour Jackfruit: Similar to the sweet and sour recipe you provided, but using jackfruit instead of beef liver. Jackfruit, when cooked, can have a texture similar to pulled pork and absorbs flavors very well, making it a great meat substitute in many dishes.
Remember, feel free to adjust these recipes based on your personal preference and dietary needs. Cooking is a creative process, and it’s always fun to experiment and find the flavors you enjoy the most.
Possible allergy dangers for this recipe
Beef Liver: People with a meat allergy can experience symptoms ranging from mild to severe after consuming beef. Symptoms can include hives, an upset stomach, congestion, and in rare cases, anaphylaxis.
Soy Sauce (and Tamari): Soy is a common allergen, and those allergic to it will also react to soy sauce. Symptoms can include itching, hives, and wheezing. In severe cases, it can cause anaphylaxis. Tamari, even though it’s a gluten-free soy sauce alternative, is also made from soybeans and is not safe for people with a soy allergy.
Cornstarch: Corn allergy is less common but can be severe. Corn is often an overlooked allergen because it’s not part of the “Top 8” allergens. Symptoms can range from hives, headaches, and stomach pain to more severe reactions like anaphylaxis.
Tofu: Tofu is made from soybeans and can cause allergic reactions in individuals allergic to soy.
If you or someone you’re cooking for has food allergies, it’s important to read the labels on any prepackaged ingredients used in the recipe, like soy sauce or vegetable broth, as they can sometimes contain allergens. For example, some brands of vegetable broth might contain soy or wheat.
As always, if you’re preparing food for someone with food allergies, it’s essential to avoid cross-contamination with allergens during the preparation and cooking process.
Recommended dessert pairings
For a dessert that pairs well with the sweet and sour flavors of your main dish, consider something light, refreshing, and not overly sweet.
Fresh Fruit Salad: A mix of fresh fruits like mango, kiwi, berries, and a sprinkle of fresh mint can be a refreshing end to the meal. You can also add a squeeze of lime for an extra kick.
Pineapple Sorbet: This would continue the pineapple theme from the main dish and provide a cooling, refreshing end to the meal. You can often find sorbets in the frozen dessert section of your grocery store, or you can make your own at home if you’re feeling adventurous.
Coconut Milk Panna Cotta: This is a creamy, but light dessert that can be flavored with various fruits. If you’re going with the tropical theme, passion fruit or mango would work well.
Mango Sticky Rice: This is a traditional Thai dessert that features sweet, fragrant rice with fresh mango slices. It’s a bit more substantial but balances sweetness with the savory flavor of the rice.
Lemon or Lime Bars: The citrusy tang of these bars would complement the sweet and sour flavors of the main dish.
Remember, the best pairing depends on your personal preference and any dietary needs or restrictions you or your guests might have.
Recommended wine and cocktail pairings
Pairing drinks with a sweet and sour dish like this can be fun as there are several options that could complement the flavors nicely.
Wine
Riesling: A semi-sweet or off-dry Riesling could pair nicely with the sweet and sour flavors of this dish. Rieslings are often fruity and acidic, which can help balance the sweet and sour components.
Gewürztraminer: This white wine is aromatic, often with notes of lychee, rose, and citrus, and can complement the sweet and sour flavors of the dish.
Rosé: A dry rosé can be a nice pairing as its crisp, refreshing qualities can balance the rich, flavorful nature of the dish.
Cocktails
Mojito: The refreshing and bright flavors of mint and lime in a mojito could complement the sweet and sour flavors in your dish.
Gin and Tonic with a Twist of Lime or Lemon: The bitterness of the tonic and the sourness of the citrus can be a good contrast to the sweetness of the dish.
Piña Colada: If you want to continue the pineapple theme, a piña colada could be a great match. Its sweet, creamy, and tropical flavors could pair well with the dish.
Remember, when pairing drinks, it’s all about balancing flavors. You want your drink to complement your meal, not overpower it. And of course, the best drink is one that you enjoy!
