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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"Life loves the liver of it."
- Maya Angelou

The refrigerator light goes on...

This is a great recipe if you're one of those, like me, who love liver. Cook the livers long enough to be firm, but not so long to be tough. Risottos make perfect weeknight meals and take only a few minutes.

What is Cholesterol?

Cholesterol in its raw form is a waxy yellow gunk. It is actually a type of fat, but differs from most fats because the cholesterol molecule is more like a steroid molecule. Cholesterol is essential for your body to produce steroids.

Humans make about 300 mg of cholesterol per day and this is about what we need for the body to function properly. But, we also consume cholesterol in the foods that we eat. Because plants don't produce cholesterol, any that we consume must come from animal products.

As if all this wasn't complex enough, your body creates multiple types of cholesterol. This is because the cholesterol molecule needs to be linked with other fats in what are known as "lipid particles" (lipid is the scientific name for fats). These are created so that the cholesterol can be easily transported throughout the body in the blood stream.

Low density lipoprotein (LDL) cholesterol is the bad guy and people with high LDL cholesterol have a higher risk of heart disease. The good stuff is HDL or high density lipoprotein cholesterol. (Remember high is good and low is bad).

There are a lot of factors that affect a person's cholesterol profile. Genetics, exercise and smoking are factors but so is diet. Eating a diet that it high in saturated fat (or trans-fatty acid fats) increases the bad LDL cholesterol.


 

Tuscan Risotto with Chicken Livers



Servings = 2 | Serving size =about 2 1/2 cups

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe does not make very good leftovers.

2 tsp olive oil
2 cloves garlic (minced)
1 medium onion (diced)
1/2 cup arborio rice
4 cups water
1 tsp fennel seed (crushed into powder)
3 cardamom seeds (remove shell and crush with the fennel)
1 tsp dried sage (crushed with the fennel)
1/4 tsp salt
fresh ground black pepper (to taste)
8 ounces chicken livers
1/2 ounce Parmigiano-Reggiano (grated)

Place the oil in a medium skillet over medium high heat.

Add the garlic and onion. Cook, stirring frequently, for about 6 minutes until the onion is slightly soft.

Add the risotto and stir. Cook for about one minute.

Add the water, fennel, cardamom, sage and salt. Stir and reduce the heat to a simmer. Cook, stirring occasionally, until the rice is almost done. The rice grains should be tender, with no graininess, but not mushy.

Add the pepper and chicken livers. Add more water about 1/4 cup at a time if needed. Cook for about 8 to 10 minutes. Stir occasionally. When the chicken livers are lightly browned through, serve topped with the parmesan.

Nutrition Facts

Serving size = about 2 1/2 cups

Servings = 2

.

Amount Per Serving

Calories 404 Calories from Fat 90
  % Daily Value
Total Fat 9g 16%
    Saturated Fat 3g 14%
    Monounsaturated Fat 4g  
    Trans Fat 0g  
Cholesterol 396mg 134%
Sodium 493mg 21%
Total Carbohydrates 50g 16%
    Dietary Fiber 2g 14%
    Sugars 3g  
Protein 27g  
Vitamin A 242% Vitamin C 45%
Calcium 15% Iron 71%
Vitamin K 13 mcg Potassium 462 mg
Magnesium 53 mg