Are you looking for a delicious and healthy meal that can be made in under 20 minutes? Look no further than air fryer beef liver and onions. This recipe not only provides a complex and delicious flavor, but it also offers a plethora of nutrients. Whether you are new to cooking beef liver or a seasoned pro, this recipe is perfect for you.
How to Cook Beef Liver in Air Fryer
To create this mouthwatering dish, start by obtaining a high-quality beef liver. Rinse the liver with cold water and cut it into 2-inch pieces. Thinly slice some onions and place them in the air fryer. Place the liver pieces on top of the onions and drizzle a little bit of oil over them. You can use olive oil spray or regular oil. Season with salt, pepper, and garlic powder, and give it a gentle stir.
Cook the beef liver in the air fryer for 12 minutes. Once cooked, garnish with chopped cilantro, and it’s ready to be served as is, or as a topping for rice or mashed potatoes.
The Nutritional Benefits of Beef Liver
Liver is known for its rich, strong flavor and unique texture, which some people love and others hate. However, it is important to note that beef liver is incredibly nutrient-dense. It is packed with essential vitamins and minerals, including vitamins A, B, copper, and iron.
Incorporating organ meats into your diet, like liver, is a popular trend in many cultures. It allows us to benefit from the entire animal while enjoying a wide range of nutrients. Additionally, organ meats are affordable and readily available. Look for high-quality liver in the refrigerator section of your local grocery store or ask your butcher for recommendations.
Why Choose the Air Fryer?
While there are various methods to cook beef liver, air frying has become a favorite choice. It offers a quick and mess-free way to prepare this nutritious meat, allowing you to enjoy a perfectly cooked meal in under 20 minutes.
Air frying provides a deep-fried texture without the excessive use of oil. This recipe only requires a small amount of cooking oil spray to prevent the meat from sticking to the air fryer basket.
Health Benefits of Beef Liver and Onions
Liver is packed with vitamins and minerals that are essential to your overall health. It contains B vitamins, vitamin A, copper, zinc, folate, and iron. These nutrients are often more concentrated in organ meats compared to other cuts of meat or eggs.
The sautéed onions not only add a delightful sweetness to the dish but also provide additional nutrients. The combination of onions and liver creates a perfect balance, cutting through the metallic taste of the liver.
While liver is highly nutritious, it is recommended to consume it on a weekly basis to avoid excessive intake.
Cooking Beef Liver in the Air Fryer
Cooking beef liver in the air fryer is a breeze. Set your air fryer to 400 degrees Fahrenheit and cook the liver for 12 minutes. However, each air fryer is different, so it’s important to check on your liver after a few minutes to ensure it doesn’t overcook.
To determine if the liver is cooked thoroughly, use an instant-read thermometer to check the internal temperature. It should read at least 165 degrees Fahrenheit. The cooking time may vary depending on the size of your liver pieces, so the thermometer can be an excellent tool to ensure your liver is perfectly cooked.
Soaking Liver in Milk: Is it Necessary?
Some people suggest soaking liver in milk before cooking to reduce its metallic or iron taste. You can also use lemon juice for a similar effect. Soaking the liver in regular milk or buttermilk for 20 minutes to an hour, then rinsing and drying it before cooking can help.
However, while this is a popular tip, it is not necessary. If you prefer not to soak your liver, you can skip this step without compromising the taste.
Preparing Liver for Cooking
Before cooking any meat, it is essential to rinse and dry it. The same goes for organ meats, such as liver. Rinse the liver in cold water before cutting it into pieces. This step allows you to remove any visible veins or membranes, which can make the meat tough and chewy.
Where to Buy Beef Liver
Beef liver is readily available in many grocery stores. You can usually find it in the freezer aisle or next to beef tongue and beef cheeks in the refrigerated section. Alternatively, your local butcher can provide you with fresh cow’s liver in the quantity you prefer.
If you have pork or lamb liver, don’t worry! You can still make this recipe. Simply follow the instructions provided and enjoy your meal. However, if you choose to use chicken liver, remember that it cooks much faster than beef liver. Reduce the cooking time to about 7-10 minutes and use a thermometer to ensure it reaches an internal temperature of 165 degrees Fahrenheit before consuming.
Expert Tips
To make your cooking experience even better, here are some expert tips:
- If you have an air fryer liner, use it to reduce cleaning time and prevent onions from falling to the bottom.
- Avoid overcooking the liver, as it will become tough, chewy, and dry.
- Use an instant meat thermometer to check the internal temperature of the liver. It should read at least 160 degrees Fahrenheit to ensure it is fully cooked.
- Soaking liver in milk is optional, as it may remove the iron taste. Feel free to skip this step if you prefer.
- Wash the liver thoroughly before cooking to remove any impurities.
Leftovers and More Recipes
If you have any leftovers, you can store air-fried beef liver in the refrigerator for up to 6 days. However, it is not recommended to freeze it, as the liver will become dry when thawed. Alternatively, you can use the leftovers to make a highly-rated liver pate recipe.
If you enjoy cooking with your air fryer, check out these other recipes:
- Air fryer scrapple
- Frozen Beyond Burger in the air fryer
- Air fryer frozen Italian sausage
- Trader Joe’s fish nuggets in the air fryer
You can also explore more liver recipes on our blog, such as lamb liver, pork liver, easy beef liver pate, and keto chopped chicken liver.
We hope you enjoy this air fryer liver recipe. If you try it, don’t forget to rate it and leave a comment below if you have any questions or suggestions. For more delicious recipes and inspiration, visit Ekilove.
