Beef Liver Stir Fry
This beef liver stir fry will make a liver fan out of anyone! Tender, seasoned beef liver pieces are stir-fried together with Brussels sprouts in a flavorful sauce, then served over a bed of tender lo mein noodles.
Beef Liver Recipe
There are so many reasons why you need to give this beef liver recipe a try!
First of all, this is a quick meal to put together. It doesn’t get any easier than this! To cut down your meal prep time, even more, you can buy beef liver frozen in individually packaged “steaks” or slices. To defrost, just drop it in warm water and it thaws in minutes.
Secondly, this recipe really is delicious. I absolutely love beef liver (and chicken liver too!) Seriously, I will take it over any other kind of meat, any time. But even if you aren’t as obsessed as I am with this organ meat (yet), you’ll love the overall flavor of this dish. The meat is cooked to be perfectly tender and pairs perfectly with the Brussels sprouts. Add in a homemade stir fry sauce and pillowy lo mein noodles and you have an instant winner.
Thirdly, this beef liver recipe is a wonderful way to introduce liver into your diet. The liver is really fantastic for you and filled with nutrients and minerals your body needs. Let’s talk about that a bit more.
Beef Liver Nutrition
Before you start saying “ew organ meat” and “liver must be full of toxins since it filters blood”, etc, hear me out. Consider that if you thought of exactly what each animal does or what it looks like before it gets on your table, you probably would never eat meat at all.
If the thought of eating organ meat still makes you feel a bit squeamish, consider how awesome beef liver nutrition is. I’ll break it down a bit more below, but Chris Kesser summed it up nicely when it called liver “nature’s most potent superfood”.
He’s not wrong. In general, organ meats are significantly higher in nutrients than their corresponding standard meat—often 10 -100 times higher, in fact! Here are just a few beef liver nutrition highlights:
Let’s chat about folic acid. The liver has 100 (!) times the amount that red meat would have. And let me tell you, folic acid is important! This is especially the case for women, and even more specifically for women who are trying to have a baby or are of childbearing age.
Folic acid is known to reduce the risk of having a baby with a neural tube defect by 90%! If you wonder why I know so much about folic acid, then it is because my daughter might’ve been born without the abovementioned defect had I known that folic acid is this important.
Iron + B12
If you are anemic or low in iron, I strongly suggest you add liver to your plate! Beef liver is an excellent source of both iron and B12, which work in tandem to keep your blood cells in working order. In fact, a single 3 oz serving of liver has 84% of your daily iron needs!
Does liver meat store toxins?
As to the comment that the liver stores toxins, – it does not. The liver neutralizes toxins, but the ones that tend to accumulate in the body, do so in the fatty tissues and nervous system. So, if you’ve never tried liver, I strongly encourage you to give it a try at least once and then make up your mind whether you like it or not.
Recipe at a Glance: How to Make Beef Liver Stir Fry
For detailed recipe instructions, see the recipe card at the bottom of the post.
- Cook the lo mein noodles, drain, and set aside.
- Sear the Brussels sprouts until lightly brown and fully cooked. Set aside.
- Cook the beef liver until slightly browned and fully cooked through. Be careful not to overcook. Add the liver to the Brussels sprouts set aside.
- Next, cook onion on the skillet. This is optional but highly recommended – it adds so much flavor to this beef liver stir fry!
- To put the beef liver stir fry together, add the liver and Brussels back to the skillet with the onion. Add the soy sauce and garlic, and stir fry. Serve over the bed of lo mein and enjoy!
Scroll to the bottom for the full recipe with precise ingredient amounts.
Beef Liver Stir Fry Recipe
A quick Brussels sprout recipe made with beef liver and noodles. Simple brussels sprouts & beef liver stir-fry recipe great for dinner.
Cook chow mein noodles according to package instructions. Drain and add to a large bowl.
Cook Brussel Sprouts: Meanwhile, heat a non-stick skillet over medium-high heat, then add 2-3 Tbsp oil and sear brussel sprouts cut side down until lightly browned and cooked through, stirring often. Transfer to a bowl. Wipe the skillet with a paper towell to remove any stuck on burnt bits.
Cook beef liver: Add 1-2 Tbsp of oil to the same skillet, then sear livers in batches over medium-high heat until slightly browned and cooked through. Do not overcrowd the pan, so that the livers sear not boil in their own juices.
Do not overcook or the lilvers will be chalky.
Keep wiping the skillet with a paper towel in between batches and adding oil as needed.
Transfer to the bowl with the brussels sprouts.
Cook Onion: Optional* - wipe down the skillet, add 2-3 tbsp oil and add 1 onion cut into half rings. Sear over medium-high heat until the onions are slightly charred and transluscent.
Combine: Add the brussel sprouts and the livers back to the skillet, add 4 Tbsp of soy sauce, minced garlic and stir everything together.
Serve: Transfer the beef livers and brussels on top of the noodles and serve immediately while warm. Optionally, stir the beef liver and chow mein to combine before serving.
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