Soul Food · Authentic-ish Soul Food
Fried Chicken Livers
277 kcal a serving, against 561 for the traditional version. That is 284 kcal off, or 51%, with 29.5g of protein. Serves 4. 30 minutes (plus optional soaking time).
What the traditional version is
The classic Southern take on chicken livers means soaking them (optional) in milk or buttermilk, then coating in well-seasoned flour and deep-frying in a vat of hot oil. Each bite comes with a shatteringly crisp crust and a soft, almost mousse-like centre. Best eaten fresh with a shake of hot sauce, maybe a little white pepper, and something vinegary alongside.
What changed, and what each change costs
Deep-frying in 90g absorbed veg oil for a hot pan with 15g olive oil
Oil is most of what racks up the numbers here, so pan-cooking slashes it. I use just enough oil to stop sticking and get a bit of browning.
What it costs you. You won't get that thick, crunchy crust - the best you'll do is a thin, slightly crisp edge. If you're desperate for crunch, this isn't the dish for you.
Full, seasoned flour dredge for a much thinner dusting of flour and spices
Classic recipes go heavy on the flour for that proper batter shell. I swap for a light dusting so you still get some contrast, but it doesn't smother the livers and keeps the carbs down.
What it costs you. The coating is softer and more see-through, barely there compared to the original. But you do get more of the liver taste, so if you actually like liver, that's a mild win.
Whole milk soak for fat-free Greek yoghurt soak
Traditionalists soak livers in milk to mellow the flavour and soften things up. Fat-free Greek yoghurt does the same job with less fat and sneaks in a little more protein.
What it costs you. You lose a touch of the dairy sweetness. Most people won't notice after the final seasoning, but it's worth mentioning if you're picky.
Vegetable oil for olive oil
Olive oil is still pure fat, but it brings a little more flavour and you might already have it. If you've got a high-heat olive oil, use that.
What it costs you. No real loss - at these amounts, you're not tasting the oil much anyway. Just don't expect it to behave like a deep fryer.
The numbers
| Per serving | Traditional | Lightened |
|---|---|---|
| Calories | 561 | 277 |
| Protein | 31.5g | 29.5g |
| Fat | 32.3g | 11.4g |
| Saturated fat | 6.5g | 2.9g |
| Carbohydrate | 33.9g | 12.7g |
| Protein per 100 kcal | 5.6g | 10.6g |
Every figure is computed from the recipe's own weighed ingredient list against public food composition databases. The appendix in Authentic-ish Soul Food prints the exact database row used for each ingredient, so any number here can be checked.
Allergens. milk, gluten.
The method is in the book
You lose all the drama, but you keep the liver. The first mouthful is soft, savoury and still feels like a treat if you're actually a fan of the stuff. The downside: no crunch, no fried coating, no picking golden bits off your plate. The upside: you can eat a plateful and still feel like doing something afterwards. The only way to get proper crunch is to deep-fry, so don't lie to yourself. But if you want a fast lunch that won't put you in a food coma, this does the job - and at least you don't need a deep-fryer or an oil change for your kitchen.
The quantities and the method for this dish are in Authentic-ish Soul Food, along with 52 more. It is not out yet. The swap kit is free in the meantime.