Air-Fried Beef Liver: Quick, Crispy, Delicious

Beef liver and onions is a classic dish that can be cooked in an air fryer in under 20 minutes. It is a quick, mess-free, and nutritious meal that can be easily prepared by slicing the liver and onions, seasoning them with salt, pepper, and garlic powder, and then cooking them in the air fryer at 400°F for 12 minutes. The air fryer allows for a deep-fried texture without the excess oil, making it a healthier alternative to traditional frying methods. This recipe is keto-friendly and gluten-free, making it a great option for those with dietary restrictions.

Beef liver and onions recipe

Beef liver and onions is a classic dish that is nutritious and delicious. It is also keto-friendly and gluten-free, making it a great option for those with dietary restrictions. This recipe uses an air fryer, which means less mess and no babysitting the stove!

To make beef liver and onions in an air fryer, you will need:

• Beef liver
• Onions
• Salt
• Pepper
• Garlic powder
• Olive oil or cooking spray
• Optional: paprika, onion powder, dry mustard, milk, lemon juice

First, rinse the beef liver with cold water and cut it into 1-2 inch pieces. Thinly slice the onions. Place the liver and onions in a bowl, season with salt, pepper, and garlic powder (and any other desired seasonings), and toss to coat evenly. You can also choose to soak the liver in milk before cooking to reduce its metallic or iron taste, or add lemon juice to reduce the strong flavours.

Next, spray the air fryer basket with cooking spray or line it to prevent sticking. Add the liver and onion mixture to the basket in a single layer, and cook at 400°F for 12 minutes, mixing thoroughly halfway through. If you are using an air fryer liner, you may need to cook the liver and onions in batches.

After 12 minutes, check the internal temperature of the liver with an instant-read thermometer; it should be at least 165°F. If it is not done, toss the mixture and continue cooking in 1-minute increments until it reaches the desired temperature.

Finally, serve the beef liver and onions with your favourite side dishes. Some options include roasted sweet potatoes, mashed potatoes, salad, or rice. Enjoy!

How to season beef liver

Seasoning is a key step in preparing beef liver for the air fryer. It is recommended that you season the liver generously.

Firstly, you should rinse the liver under cold water and pat it completely dry with paper towels. Then, trim off any large connective pieces, membranes, or discolored spots. You can use a sharp knife to do this.

For seasoning, you can use salt, pepper, garlic, onion, and herbs. If you want to add a little spice, smoked paprika, dry mustard, and onion powder are great additions. Season both sides of the liver. For a light coating, dip the liver in olive oil or avocado oil and then dredge it in flour, cornmeal, or panko crumbs. This will help the seasoning stick and give the liver a slight crust.

If you are cooking your beef liver with onions, you can season them together. Slice the onions into rings and place them in a mixing bowl. Season the onions with salt, pepper, and any other spices you wish to add. Then, add the liver and ensure the seasoning coats both sides.

Beef liver cooking time and temperature

Beef liver can be cooked in an air fryer at 400 degrees Fahrenheit for 12 minutes. Halfway through the cooking time, open the air fryer and mix the ingredients well. The cooking time may vary depending on the size of the liver pieces, so it is important to keep an eye on the liver to prevent overcooking, which can make it tough, chewy, and dry. It is recommended to use an instant-read food thermometer to check the internal temperature, which should be at least 165 degrees Fahrenheit.

To prepare the liver, start by rinsing it with cold running water and slicing it into 1-2 inch pieces. Thinly slice the onions and add them to the air fryer with a little bit of oil or cooking spray. Season the liver and onions with salt, pepper, and garlic powder, or other spices like smoked paprika, dry mustard, and onion powder. Place the liver on top of the onions in the air fryer basket and set the temperature and time.

Once the liver is done, you can serve it with chopped green onions or cilantro, and a side of your choice, such as rice or mashed potatoes.

It is worth noting that each air fryer cooks at different rates, so adjustments may be needed depending on your specific air fryer model. Always refer to your air fryer's instruction manual for proper cook times and food preparation guidelines.

How to prevent overcooking

Beef liver can be easily cooked in an air fryer, and it is a great way to achieve a tender and flavourful result. However, it is important to prevent overcooking, as this can result in a dry and rubbery texture, making the liver tough and chewy. Here are some tips to avoid overcooking:

Use Thicker Slices

Thicker slices of beef liver will take longer to cook, allowing for a more consistent cooking process without drying out the liver. Aim for slices that are about 1/2 inch thick.

Avoid Overcrowding

It is important to not overcrowd the air fryer basket when cooking liver. If the liver pieces are overcrowded, the hot air won't circulate properly, resulting in uneven cooking. Cook the liver in batches if necessary, ensuring that there is adequate space for air to flow around each piece.

Monitor Cooking Time

Keep a close eye on the cooking time and the liver's internal temperature. Avoid leaving the liver unattended to prevent overcooking. Note that the liver continues to cook slightly after being removed from the air fryer due to residual heat, so consider removing it a few minutes early.

Marinate the Liver

Marinating the liver in a sauce or marinade before cooking can help tenderize the meat and add flavour. It is recommended to marinate for about 30 minutes to 1 hour.

Adjust Cooking Time as Needed

It is better to undercook the liver slightly and then return it to the air fryer for additional cooking if necessary. Start with the recommended cooking time of 8-12 minutes, depending on the thickness of the slices, and adjust as needed.

Use Thin Slices

Using thin slices of liver can help ensure even cooking and prevent toughness. However, thicker slices are recommended if you are concerned about overcooking, as they provide a larger margin for error.

Beef liver nutrition

Beef liver is a nutrient-dense food that is rich in protein, vitamins, minerals, and other essential nutrients. It is particularly high in vitamin A, vitamin B12, riboflavin, iron, copper, and zinc. A single serving of beef liver can provide more than the daily recommended amount of many of these vitamins and minerals, making it a nutritious addition to a balanced diet.

Vitamin A is essential for good health, but consuming too much can be harmful. The recommended upper intake of vitamin A for adults is 3,000 micrograms of retinol activity equivalents (mcg RAE), and a small serving of beef liver can contain almost that amount. Therefore, it is important to monitor quantities consumed to avoid exceeding the recommended limit.

Beef liver is also a good source of vitamin B12, which is critical for the healthy function of the nervous system. A 3-ounce serving of beef liver provides more than the daily recommended value of this essential vitamin. In addition, beef liver contains significant amounts of choline, which is important for brain development and liver function.

The high protein content of beef liver, with over one-quarter of its composition made up of protein, offers several benefits. Firstly, it helps with weight loss by reducing hunger and boosting metabolic rate. Secondly, it supports the immune system, nervous system, growth, development, and reproductive health. However, it is important to note that beef liver also contains high levels of cholesterol and fat, which can pose health risks for certain individuals, especially those who are pregnant or have specific health conditions.

In conclusion, beef liver is a nutrient-dense food that offers a wide range of nutritional benefits. When consumed in moderation as part of a balanced diet, it can be a healthy and nourishing option. However, due to its high vitamin A and cholesterol content, it is important to be mindful of the quantity consumed to avoid potential health risks associated with excessive intake.

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