Chicken liver stew – perfect iron source for sport recovery

Chicken liver is one of the best sources of iron. Moreover the heme iron (coming from meat) it is absorbed faster, more reliably and better than the iron present in spinach and pumpkin seeds for example.

100g of chicken will provide you with 99% of your daily value of iron.

Making this quick stew and having it after few hours of a hard training will help your body create more red blood cells, therefore boost your VO2 max and improve your oxygen consumption in the future. It of course needs to be consumed from time to time only, but the times you do consume it, I recommend you to try this very fast an incredibly cheap recipe – only 0.53 eur per portion!

chicken liver stew with cous cousChicken liver stew
: 4 (0.53 eur/portion)
Preparation time: 30min
Cooking time
: 30 min
Difficulty: easy


  • 500g raw chicken liver (can have hearts in it, too) (1.7 eur)
  • 200 ml milk (0.15 eur)
  • 1 big onion (0.1 eur)
  • 200 g tomato puree (0.17 eur)
  • fresh or frozen parsley
  • oil for frying
  • salt and pepper


  1. Put the chicken liver in the milk and let it rest for min 30 min. This will help the blood to get out of the liver.
  2. Optional: if you would like to soak the blood out even more, put the drained liver in boiled water for another few min.
  3. In a hot pan with 1-2 tbsp of oil, saute an onion until golden.
  4. Add the chicken liver and fry it on medium fire until it becomes slightly golden.
  5. Add the tomato puree and let it boil on small fire with a lid on for 15 min.
  6. Season with salt and pepper and fresh parsley.
  7. In can be served with various side dishes: potato puree, rice, cous cous, polenta or even pasta.