Chicken Liver with Broccoli and Oat-Protein Sauce

Cooking method

1. Step 1:

   

   Get your ingredients ready. This recipe uses whole oats, so it's best to cook them ahead of time (you can portion the cooked oats into small servings and keep them in the freezer, then pull them out and thaw as needed). My broccoli and liver are frozen (fresh works too) — I thaw them in the microwave: the liver before cooking, and the broccoli 3–5 minutes before serving so it doesn't go cold.

2. Step 2:

   

   Peel the onion and rinse it. Dice it small or slice it into half-moons — whichever you prefer. Half a medium onion was enough for me. Store the other half cut-side down in a plastic container with a tight lid in the fridge. To keep your eyes from watering while you chop, wet the knife with water.

3. Step 3:

   

   You can use fresh liver, but if it's frozen, thaw it ahead of time (take it out of the freezer a few hours early and let it thaw in the fridge, or use the microwave — check your appliance's instructions). Set a skillet over high heat, brush it with any high-smoke-point oil, then lower the heat to medium and add the onion. Sauté lightly until it just turns translucent.

4. Step 4:

   

   Add the thawed (or fresh) liver. Fry for about 7–10 minutes, turning the pieces now and then and stirring the onion. Near the end, you can cover it for a couple of minutes to make sure the liver cooks through.

5. Step 5:

   

   How do you tell when the liver is done? Pierce it lightly with a knife. If no red juices run out, it's ready. If you're using frozen broccoli like I am, now's the best moment to put it in the microwave to thaw (if you're not sure how to defrost broccoli properly, check your microwave's manual, since power and settings vary from one appliance to another).

6. Step 6:

   

   Make the sauce. Set the blender jar on a scale and add the cooked oats. Instead of oats, you can use cooked pearl barley or brown rice (also prepared in advance).

7. Step 7:

   

   Add the psyllium to the oats — it will thicken the sauce. A heaping teaspoon was enough for me, but you may need a little more or less. It all depends on how thick you want the sauce and on the quality of the psyllium. In my experience, psyllium works better in hotter water, but don't use water above about 150–160°F (65–70°C).

8. Step 8:

   

   Measure out the soy protein. This recipe uses soy isolate, since it's high in protein and very easy to digest.

9. Step 9:

   

   Add the whey protein. I used two kinds of protein in this sauce because they differ in amino acid profile and how they work — together they complement each other beautifully. Keep in mind, though, that whey protein may not suit people with lactose intolerance; in that case, try whey isolate, which has minimal fat and lactose.

10. Step 10:

    

    Next, add 20 g of olive oil to the blender jar along with salt and spices to taste (I added a pinch each of black and red pepper) and some teriyaki sauce for a little zing. Pour in hot water (about 140°F / 60°C) and blend everything together. A regular immersion blender works fine for this. As you blend, keep an eye on the consistency: if it's too thick, add 2–3 tablespoons of water; if it's too thin, add a bit more psyllium.

11. Step 11:

    

    The sauce should come out about the consistency of medium-thick sour cream.

12. Step 12:

    

    Arrange the liver, broccoli, and sauce on a plate and garnish with basil leaves. Your balanced dish is ready. Enjoy!