Chicken Liver with Broccoli and Oat-Protein Sauce
Beautiful, tasty, and balanced. Definitely give it a try. With a little imagination, your late breakfast, lunch, or dinner will look worthy of an athlete’s table. It is wholesome, nutritious eating, yet far from boring.
Updated : 05 June, 2026
Easy
About 45 min.
Ingredients
120 grams
Broccoli
110 grams
Chicken liver
100 grams
Oats
0.5
Onion
40 grams
Protein
20 grams
Olive oil
1 teaspoon
Teriyaki sauce
5 grams
Psyllium
to taste
Salt
1 cup
Water
to taste
Basil
3
Laurel leaf
to taste
Spices, seasonings
Table
Table of volume measurements:
- teaspoon - 5 ml
- dessert spoon - 10 ml
- tablespoon - 20 ml
- glass - 200 ml
Preparation
Step 1
Prepare the ingredients according to the list. Whole oats are used in this recipe, so it is best to cook them in advance. You can store them in the freezer in ready-to-use form, divided into small portions, and thaw them as needed. My broccoli and liver are frozen, though you can use fresh ones. I thaw the liver before cooking, and the broccoli 3–5 minutes before serving so it does not cool down.
Step 2
Wash and peel the onion. Cut it into small cubes or half-rings, whichever you prefer. Half of a medium onion was enough for me. You can place the other half cut-side down in the bottom of a plastic container, close it tightly with a lid, and store it in the refrigerator. To keep your eyes from watering while cutting the onion, moisten the knife with water.
Step 3
You can use fresh liver, but if you are using frozen liver, thaw it beforehand. Take it out of the freezer a few hours ahead and leave it to thaw in the refrigerator, or use the microwave according to your appliance instructions. Put a skillet over high heat to warm up, grease it with any oil that has a high smoke point, then reduce the heat to medium and add the onion. Fry it lightly until slightly translucent.
Step 4
Add the thawed or fresh liver. Fry for about 7-10 minutes, turning the pieces and stirring the onion from time to time. At the end, you can cover it with a lid for a couple of minutes to make sure the liver is fully cooked.
Step 5
How do you check whether the liver is ready? Pierce it lightly with a knife. If no red juice comes out, the liver is done. If you are using frozen broccoli like I am, now is the best time to put it in the microwave to thaw. If you are unsure how to thaw broccoli properly, check your microwave manual, as appliances often differ in power and functions.
Step 6
Let’s make the sauce. Place the blender bowl on the scale. Add the cooked oats. Instead of oats, you can use cooked pearl barley or brown rice, also prepared in advance.
Step 7
Add the psyllium to the oats. It will thicken the sauce. For me, 1 heaping teaspoon was enough, but you may need a little more or a little less. It all depends on how thick you want the sauce and on the quality of the product. From my experience, psyllium works better in hotter water, but you should not use water above 65-70°C, about 150-160°F.
Step 8
Measure the soy protein. The recipe uses soy isolate because it has a high protein content and excellent digestibility.
Step 9
Add the whey protein. In this sauce I used two kinds of protein because they differ in amino acid profile and effect. In this combination, the proteins complement each other very well. However, keep in mind that whey protein may not suit people with lactose intolerance. In that case, you can try whey isolate, which contains minimal fat and lactose.
Step 10
Next, add 20 grams of olive oil, about 1 1/2 tablespoons, salt, and spices to taste to the blender bowl. I added a pinch of black pepper and red pepper, as well as teriyaki sauce for a savory note. Pour in hot water, about 60°C, or 140°F, and blend everything together. A regular immersion blender will also work. While blending, keep an eye on the sauce consistency. If it is too thick, add 2–3 tablespoons of water. If it is too thin, add a little more psyllium.
Step 11
The sauce should turn out like medium-thick sour cream.
Step 12
Arrange the liver, broccoli, and sauce on a plate and garnish with basil leaves. The balanced dish is ready. Enjoy your meal!
Author note
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