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Tomato-Onion Smothered Beef Liver

Dinner 🍽️Lunch 🥪 Southern Recipes 🇺🇸American High-Protein 💪Low-CarbLow-SodiumSugar-FreeHeart-Healthy ❤️Carnivore 🥩Halal 🕌Anabolic Diet

Beef liver is paired with sweet sliced onion and a rich tomato sauce seasoned with oregano, salt, and black pepper. A light flour coating helps create a hearty, comforting dish with savory depth and gentle tang, well suited to a satisfying family dinner when you want a classic liver meal.

  • Prep10 mins
  • Cook20 mins
  • Serves4
  • DifficultyEasy
Tomato-Onion Smothered Beef Liver

easyChef Pro health score

Calculated from USDA-referenced nutrient data for the ingredients in Tomato-Onion Smothered Beef Liver, not estimated by an AI model. The same recipe returns the same score every time.

56 Health Score
Glycemic ImpactFair
53 / 100
Carb quality, not quantity. Higher is better.
Nutritional DensityPoor
27 / 100
Nutrients per calorie. Higher is better.
Energy DensityGood
91 / 100
Calories by weight. Higher means more food for fewer calories.
NOVA Processed Culinary Ingredients
2 / 4
Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.

How it scores for each health goal

The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.

52
Heart Health
62
Metabolic
26
Digestive
44
Inflammatory
65
Performance
51
General Wellness
  1. 1

    Heat vegetable oil in a large skillet over medium heat. Sauté the onions until soft but not browned. Remove them from the pan with a slotted spoon and set aside. Slice the liver into serving-size pieces and remove any membrane.

  2. 2

    In a shallow dish, mix together the flour, salt, and pepper. Dredge the liver in the flour mixture and place it in the hot skillet. Brown the liver quickly on each side. Place the reserved onions on top of the liver pieces. Pour the tomato sauce and water over everything in the pan, lifting the liver pieces to let the tomato sauce coat the bottom of the pan.

  3. 3

    Sprinkle the oregano over everything and simmer over low heat for 8 to 10 minutes, stirring occasionally. Adjust the salt and pepper to taste. Be careful not to overcook the liver, or it will be tough. Serve with mashed potatoes and green beans.

  4. 4

    Slice the liver into serving-size pieces and trim off any membrane.

  5. 5

    In a shallow dish, combine the flour, salt, and pepper.

  6. 6

    Coat the liver in the flour mixture and place it in the hot skillet.

  7. 7

    Quickly brown the liver on both sides.

  8. 8

    Arrange the reserved onions on top of the liver pieces.

  9. 9

    Pour the tomato sauce and water over everything in the pan, lifting the liver pieces so the tomato sauce coats the bottom of the pan.

  10. 10

    Sprinkle the oregano over everything and simmer over low heat for 8 to 10 minutes, stirring occasionally.

  11. 11

    Adjust the salt and pepper to taste.

  12. 12

    Do not overcook, or the liver will become tough.

  13. 13

    I serve this with mashed potatoes and green beans.

About This Recipe

Tomato Onion Smothered Beef Liver is made with 10 ingredients and serves 4. It takes about 30 mins and is rated easy. Key ingredients include All Purpose Flour, Black Pepper, Dried Oregano, and Liver. Each serving provides about 277.74 kcal, and is a good source of protein.

Recipe Questions

What is Tomato-Onion Smothered Beef Liver made of?
The main ingredients are All-Purpose Flour, Black Pepper, Dried Oregano, Liver, Onion. The full list of 10 is above.
How long does it take to make Tomato-Onion Smothered Beef Liver?
About 30 mins in total: 10 mins to prepare and 20 mins to cook.
How many calories are in one serving?
One serving provides about 277.74 kcal. The full nutrition breakdown is above.
Is Tomato-Onion Smothered Beef Liver easy to make?
This recipe is rated easy, with 10 ingredients and 13 steps.
Is Tomato-Onion Smothered Beef Liver healthy?
Tomato-Onion Smothered Beef Liver has an easyChef Pro health score of 56/100. Per serving, it provides 277.74 calories and 23.35 g of protein, or 47% of the Daily Value. It is a good source of vitamin D. Worth noting per serving: sodium at 259.29 mg (11% of the Daily Value) and saturated fat at 1.7 g (9% of the Daily Value). It contains Wheat, Gluten, Corn, Tomatoes and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.

How easyChef Pro scores recipes and products

easyChef Pro analyzes up to 41 nutrients using data sourced from USDA and other verified food databases. Its scoring method uses the nutrients relevant to nutrition quality, calorie density, processing level, and your selected health goal. Recipes and food products get a health score from 0 to 100, calculated using consistent rules instead of being estimated by AI. The same nutrition data, serving size and health goal will produce the same result.

The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.

Your health goal also matters. easyChef Pro evaluates recipes and products across six health areas and adjusts their importance for your selected goal. This means the same food may be a better fit for one health goal than another.

For recipes, changing an ingredient, quantity or serving size changes the nutrition and may change the score. Remix the recipe in easyChef Pro to calculate fresh nutrition and scores for the version you actually make. Product scores are based on the nutrition and serving information associated with that specific product.

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