This tasty dish is especially good for you as it's low in calories and rich in iron.
Ingredients
- 600g sweet potatoes, cut into chunks
- 1 tbsp runny honey
- 6 medium shallots, sliced
- 1½ tbsp sunflower oil
- 1 garlic clove, crushed
- 150ml Guinness
- 3 tbsp plain flour
- 300ml beef stock
- 2 tsp caster sugar
- 2 tsp white wine vinegar
- 1 tsp Worcestershire sauce (optional)
- 1 tsp coarse ground black pepper
- 4 x 125g slices calf’s liver
- Cooked spinach, to serve
Method
- 1. Boil the sweet potatoes in a pan of lightly salted water for 15 minutes, until tender. Drain, mash with the honey, season and keep warm.
- 2. Meanwhile, put the shallots in a large frying pan with 200ml water and boil until the water evaporates. Add ½ tablespoon of oil and fry the shallots, stirring, until caramelised.
- Add the garlic and Guinness and boil until the liquid is reduced to 3-4 tablespoons. Stir in 1 tablespoon of flour, then gradually stir in the stock and sugar and simmer for 2 minutes. Add the vinegar and Worcestershire sauce (if using) and season to taste.
- 3. Mix the pepper with the rest of the flour and use to coat the liver. Put the remaining oil in a non-stick frying pan and fry the liver for 1-2 minutes each side, until pink. Serve with the mash, sauce and cooked spinach.
Nutritional info
Per serving: 399kcals, 11.7g fat (2g saturated), 29.9g protein, 50.1g carbs, 16.3g sugar, 1g salt