(520) 230-2636

Most people hear liver as a menu item and think “GROSS!”, when in fact, if prepared well, liver can be a tasty way to get a wide range of dense nutrition for an incredibly cheap price! Chicken liver is a great protein dense option for individuals who eat poultry and fish but not red meat to get B-12 from a food source. In addition, chicken liver is loaded with heme-iron (easily available), which can also be difficult to get in readily bio-available amounts (note other non-red meat sources of iron include fish, poultry, nuts, beans, spinach, etc although many of these sources are not quite as bio-available and iron rich as we’d like). Chicken liver is also rich in Vitamin A, a range of other B-vitamins, folate, and more! Liver is such a great source of nutrients as this is the organ within our and other animals’ bodies that stores and processes most of these nutrients and therefore is a one stop shop for many of the nutrients we need.

As this is such a great nutrition source, we might as well find a way to make this a tasty dish that saves money in comparison to other animal proteins sources (eg I paid about $2 for a pound and a half). Below I have a tasty chicken liver and bell pepper recipe that I tried with great success this week!

Ingredients: (makes 8- 3 oz servings)

  • 5 lbs raw chicken liver
  • 4 garlic cloves (or to taste)
  • ½ cup fresh squeezed lemon juice (or to taste)
  • 2 bell peppers
  • Black pepper
  • Red chili pepper flakes
  • Cayenne pepper
  • 2 TBSP olive oil


  • Defrost chicken livers in microwave (note usually only easily found frozen in stores)
  • While chicken livers are defrosting:
    • cut two bell peppers into small square pieces/strips
    • Peel garlic gloves (note breaking with a knife helps with peeling) and dice very finely
  • Once liver has defrost, place olive oil in the bottom of the pan and lightly coat to prevent sticking.
  • Put liver in pan along with lemon juice, bell peppers, garlic, and spices to taste.
  • Stir Fry on medium-high heat for approximately 20 minutes or until cooked thoroughly (note for food safety purposes, it is recommended that liver is cooked with no blood/pink remaining)
  • Once finished recommended to serve over rice (or as in image, over rice with a side salad for added freshness)

I’d love to hear your thoughts and experiences with this tasty, nutrient dense dish and welcome messages or comments with any feedback you may have!

If you are looking for extra help with your nutrition and health and health goals and need help making a healthy lifestyle as easy and enjoyable as possible, CONTACT US today and SCHEDULE your first appointment toward taking control of your health!

Subscribe to our blog today at for more health and nutrition tips, great recipes, and more!

Additionally, check out and register for your free guide to reveal the secrets of fad diets and why they may not be working for you.

Bon Appétit!

-Ricci-Lee Hotz, MS, RDN

Denver’s Dancing Dietitian

A Taste of Health, LLC

“Improving Quality of life one bite at a time”