An easy recipe for healthy chopped liver that does not contain chicken fat. It’s not as refined as chicken liver mousse – but it’s delicious!
Chopped liver is the Jewish version of chicken liver mousse. It’s simpler, heartier, less refined, and just as important, it’s kosher because it doesn’t contain butter or cream.
Is chopped liver healthy?
Chopped liver is delicious and very healthy. A 163-calorie serving provides you with 12 grams of protein, 125% of your daily vitamin A requirement, 150% B12 and 80% of folate. It also provides around half your daily requirement of riboflavin and selenium, and around a third of your daily requirement of iron, niacin and pantothenic acid.
How I make this recipe
I make this chopped liver without chicken fat (schmaltz in Yiddish). Instead, I use olive oil, and the results are amazing. I’m sure grandma would be horrified… but it truly is very tasty. The olive oil also keeps the chopped liver softer when refrigerated. Generally, I don’t object to animal fats. But chicken fat is high in omega 6 fats, so I prefer to use olive oil.
I also like to add garlic, another departure from tradition. But I have yet to find a meat dish that isn’t enhanced by just a little garlic!
How long can chopped liver stay in the fridge?
It’s best after it had a chance to rest in the fridge, covered, for a few hours, allowing the flavors to meld. But it doesn’t keep long in the fridge. Plan to make it the day you serve it, a few hours ahead, and then finish it within a day or two.
You can also freeze it, although it will lose some of its creaminess. After defrosting, try mixing in a little more olive oil, and mix it well so that it becomes fluffier.
What do you eat with chopped liver?
Chopped liver is great on toast or on Matzoh for Passover. For the low carb crowd, it’s really good on toasted low carb English muffins. I often serve it with crudites and use the cut vegetables to scoop it out.
Chopped liver is traditionally served as an appetizer in the holidays. My grandma used to make it for Rosh HaShanah and Passover. I just make it whenever I’m in the mood, and I often serve it as our main course, alongside some quick pickles, stuffed olives, and crudites. It makes a great lunch!
Chopped Liver
INGREDIENTS
- 1 lb. chicken livers
- 3 large hard-boiled eggs, halved
- 4 tablespoons extra virgin olive oil, divided
- 1 large onion, finely chopped (8 oz)
- 1 tablespoon minced garlic
- 1 teaspoon kosher salt (not table salt)
- 1/4 teaspoon black pepper
INSTRUCTIONS
- Place the chicken livers on paper towels to drain. Place the eggs in your food processor bowl.
- Heat 2 tablespoons of the olive oil over medium heat in a large skillet. Add the chopped onion and fry until golden, stirring occasionally, about 10 minutes. Add the garlic and cook a few more seconds, just until no longer raw. Using a spatula, transfer the skillet contents, including any remaining oil, to the food processor.
- Add 2 more tablespoons oil to the skillet. Add the chicken livers and fry over medium heat until brown on the outside but still pink on the inside, 2-3 minutes per side. Don’t overcook, or the livers will become dry.
- Again, use the spatula to transfer the skillet contents, including the livers, the oil and any tasty bits left on the bottom of the skillet, to the food processor. Add the salt and pepper. Pulse just until smooth, about 30 seconds, stopping once to scrape the sides with a spatula.
- Transfer the chopped liver to a serving dish. Cover and keep in the fridge for at least an hour, allowing flavors to meld. Don’t eat chopped liver when still warm! It needs time to develop its deep, earthy flavor.
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Vered DeLeeuw, LL.M., has been following a healthy real-food diet and blogging about it since 2011. She has taken 
