Nutritionists unanimously insist that for human health it is necessary, first of all, to organize proper and balanced nutrition. This can only be achieved if the daily menu contains foods containing beneficial vitamins and minerals necessary for the human body. One of the products whose value is beyond doubt is liver, an offal widely used in the cuisines of different nations of the world.
Since the calorie content of liver is low, it is successfully used in dietary nutrition systems and allows people to fight excess weight and keep fit, while at the same time providing the body with the necessary nutrients. The most popular types of liver, most often present in the menu of a modern person, are pork and beef liver.
How many calories are in beef liver?
Beef liver has a slightly different composition and different nutritional value. So, 100g of product contains 18% proteins, 4% fats and 5.5% carbohydrates. The calorie content of beef liver is 127 kcal per 100 g. The vitamin composition of beef liver is also quite wide. It contains vitamins of group B, K, C, E, D, A. At the same time, by eating only 100 g of this product, you can provide yourself with a daily dose of vitamins necessary for the body.
In addition to its high iron content, beef liver is rich in potassium, magnesium, calcium, selenium, zinc, phosphorus and sodium. This composition and low calorie content of beef liver make it especially popular in various food systems.
Beef liver calorie table
For your convenience, we have compiled a table of the calorie content of beef liver depending on the method of its preparation:
Fried beef liver
Based on 100 grams of product, the calorie content of fried beef liver is taken to be 208 kcal. The finished product includes:
- Fat – 10.2 g;
- Protein – 22.8 g;
- Carbohydrates – 9.4 g.
Which allows us to classify this product in terms of fats as above average; for carbohydrates - to average, while noting the high protein content. The general conclusion is that if we take, say, such a popular dish as fried liver with onions, its calorie content is at an average level and can be consumed in moderation even in some diets.
And contraindications come into force only for people with diseases of the gastrointestinal tract, cardiovascular system and kidneys. However, those who suffer from chronic diseases should adhere to individual guidelines regarding fried foods.
Stewed beef liver: calorie content
The calorie content of stewed beef liver is lower than that of fresh liver. It is 120 kcal per 100 grams of product. It also contains approximately 3 grams of carbohydrates, 15 grams of protein and 4 grams of fat. Please note that the amount of proteins and carbohydrates in stewed beef liver is slightly reduced.
Most often, this offal is stewed with sauce or sour cream. Therefore, do not forget to add these indicators of additional ingredients or sauce when calculating BJU and calorie content. The calorie content of beef liver stewed in sour cream per 100 grams will be approximately 130 kcal.
Pork liver: benefits, composition
Pork liver is very rich in minerals (potassium, fluorine, sodium, calcium, magnesium, iron, chromium, etc.) and vitamins (H, B, A, D, PP, C). It is recommended to eat it stewed. In terms of taste characteristics, pork liver is tastier than beef liver. It does not require long preparation. This is its main advantage.
In terms of usefulness, pork liver is inferior to beef liver. It contains fewer vitamins and minerals and contains cholesterol, which has an adverse effect on the body.
How many calories are in pork liver:
First of all, we note that pork liver is a source of essential amino acids and B vitamins. In addition, this product contains vitamins A, D, E, K, as well as minerals - copper, phosphorus, sodium, magnesium, iron. Pork liver (like its other types) will be useful for people with low hemoglobin, as well as those who suffer from atherosclerosis and diabetes. 
The caloric content of pork liver is 120 kcal per 100 g. product
The liver allows you to prepare many dishes, but for dietary nutrition you should choose low-calorie ones. For example, the calorie content of fried liver with flour and butter is 219 kcal, and the calorie content of stewed liver with sour cream and carrots is 133 kcal.
Benefits of chicken liver
First of all, we note that chicken liver is a dietary product, and thanks to its composition it has the following beneficial properties:
- saturates the body with vitamins A, C and group B;
- contains a large amount of acids necessary for the body;
- has a beneficial effect on the functioning of the stomach and intestines;
- promotes iron absorption and hemoglobin formation;
- improves blood condition;
- stimulates brain function and has a beneficial effect on memory.
Fried chicken liver
The energy value of fried liver is higher than boiled liver, mainly due to the fact that vegetable oil is used in its preparation.
100 g of fried chicken liver - 200 kcal.
This dish is delicious combined with various types of cereals and potatoes prepared in different ways. The liver is recommended to be used as a preventive measure for anemia, as well as as an element of rehabilitation therapy for chronic fatigue.
The calorie content of fried chicken liver depends on exactly how it is prepared.
To reduce the number of calories, nutritionists recommend using olive oil, since its fat content is lower than vegetable oil. But nowadays you can do without using oil at all. There are a huge number of cookware with non-stick coatings in home improvement stores. This allows you to fry food with virtually no oil.
The calorie content of boiled chicken liver is slightly lower. There are 167 kcal per hundred grams of product. But here, too, you should not exaggerate the cooking time in order to avoid losing its usefulness and taste.
Chicken liver is an indispensable product on the table of every person leading a healthy lifestyle. Consuming it in reasonable quantities will only have a positive effect on your body. But do not forget that the liver is a source of cholesterol, which should not be abused.
Calorie content of chicken liver stewed in sour cream
Stewed liver has a higher energy value than boiled liver, but less than fried liver. It is considered a dietary dish, even if sour cream is used in its preparation.
Calorie content of 100 g of chicken liver stewed in sour cream is 150 kcal.
Why you should include liver in your diet
The calorie content of stewed or boiled chicken liver is not the only reason why you should include this product in your diet. This product can easily replace beef or pork in the diet. In addition, a large amount of vitamin A makes this product a good aid in maintaining vision, skin health, and normal blood functioning in the body.
- Chronic fatigue.
- Severe fatigue.
- Heart and lung diseases.
- Weakened immunity.
Of course, it should be understood that the liver will have a preventive and supportive effect. You should not try to cure yourself with such a product, as this can only worsen your condition.
How is liver useful for weight loss?
Protein products are necessary in the diet of those losing weight, especially if they additionally engage in sports: without the required amount of proteins, weight loss can occur due to the burning of muscle tissue, which is unacceptable. The body spends a lot of calories on the absorption of protein foods, which also speeds up the process of getting rid of extra pounds.
To lose weight, it is advisable to eat boiled rather than fried liver, because... You don't need extra calories. It is best to combine liver with vegetables, but not starchy ones (corn, potatoes, beans), but low-calorie ones - cabbage, zucchini, cucumbers.
The liver can be damaged by consuming large fried portions - this is dangerous if you have high cholesterol levels and stomach diseases.
A gourmet dish. The conversation will be about chicken liver, namely the calorie content of chicken liver stewed in sour cream. Let's start with the fact that it is considered a delicious offal. It contains protein in the same amount as in chicken breast, vitamins B9 and folic acid, the importance of which for maintaining strong immunity and a healthy human circulatory system is beyond any doubt.
It has a large number of useful properties, and due to its excellent taste it is considered a delicacy. There are many recipes for its preparation, one of which is liver stewed in sour cream. This combination allows you to get an excellent dish with a delicate taste. Why is it recommended to stew? It's simple - during hot processing, the liver gains juiciness, softness and becomes very tasty, without accumulating fats that are harmful to health (as happens when frying). In addition, when stewing, sour cream will not significantly increase the calorie content of this dish. You can even cook it for dinner.
Benefit
Chicken liver contains many vitamins and minerals. Thus, it is especially worth noting vitamins A, C, PP, as well as the entire group of vitamins B. Therefore, when consuming it, a person’s body’s defenses are strengthened, and the nervous system also becomes more resistant to stress. It also contains a lot of minerals: copper, manganese, calcium, phosphorus, iodine, potassium. And the concentration of iron is such that this by-product can be used as a means to combat iron deficiency anemia.
In addition, the product is rich in protein, which is not inferior in quality to proteins obtained from meat. Therefore, it is recommended to include the product in the diet during exhaustion, heavy physical exertion, and intense sports. Also, thanks to the huge concentration of vitamin A, chicken liver helps strengthen vision. And the presence of elements such as iodine makes it indispensable for problems with the thyroid gland. This product has a beneficial effect on the digestive system, improves brain activity and will be very useful for constant fatigue.
Contraindications
At the same time, it is worth remembering that the offal contains a harmful substance such as cholesterol, which can accumulate in the blood and lead to the formation of plaques. Therefore, you should not get carried away with the dish if you have problems with the heart and blood vessels. It is also not advisable to abuse the liver if you have some digestive problems. For example, eating will be contraindicated if a person has pancreatitis or an ulcer. Older people should not overuse the dish either. In addition, some people are intolerant to this product.
The nutritional value
Chicken liver contains few calories, so it can be called a dietary product. However, despite this, it is not recommended to eat it often in large quantities.
100 g of the dish will contain:
- calories - 150 kcal;
- fats - 9 g;
- carbohydrates - 1.2 g;
- proteins - 15.5 g.
To make the calorie content even lower, all fatty inclusions should be removed from the product before cooking. Also, sometimes it is not stewed, but boiled in milk. At the same time, the taste of the dish is no less refined, and the calorie content is lower.
Despite the fact that the most commonly used parts of poultry are the breast, wings and thighs, offal such as liver is also quite actively consumed in the cuisines of different countries. In addition to fairly ordinary cooking options in the form of frying, boiling and stewing, pates, pancakes and even cakes are made from it, and in terms of its beneficial properties, liver is not inferior to poultry meat, which is more familiar to consumers. Eastern medicine, well aware of this, often recommends this by-product for decreased performance and psychological stress, and in French cuisine, for example, chicken liver is valued in the same way as caviar in Russia, classified as a delicacy. As for its use in nutrition systems focused on weight loss, then, unlike red meat, it is certainly not limited, but no special recommendations have been noticed. Therefore, you will have to find out personally how many calories are in chicken liver, what its chemical composition is, its effect on the body and figure, in what form it is best to consume and with what products, having specific goals.
How many calories are in chicken liver
Like most other products, the calorie value of chicken liver, as well as its beneficial properties, will vary depending on the method of thermal exposure. By and large, the same principle applies to it as with everything else that goes into food: frying significantly reduces the beneficial effects of the dish, while boiling and steaming preserve the beneficial properties as much as possible. The question regarding the multicooker, oven and microwave stove is resolved by finding out whether vegetable fats are used in the cooking process.
For raw chicken liver, the calorie content is approximately 137 kcal per hundred grams, of which 59% is pure protein, 39% is fat, and only 2% is carbohydrates. From such a breakdown of the energy value, it can be understood that even if you replace butter, sour cream or mayonnaise with water during baking, the product will not become dry and hard. The high percentage of protein, which can compete with that of chicken fillet, allows those who are looking for a light and satisfying meal to include this by-product in their diet, people who have high physical activity, and after leaving protein-deficient diets.
As for the chemical composition, vitamin A, which accumulates in the liver and is responsible for vision, bone tissue, and skin condition, comes to the fore. It is important for women expecting a child in the first trimester, since it goes directly to the baby for the development of his bone tissue and placenta. Moreover, one hundred grams of chicken liver contains almost the daily requirement of this vitamin for pregnant women. We cannot ignore folic acid (vitamin B9), which, by the way, is again necessary for pregnant women. And among animal products, the record holder for its content is chicken liver, with a calorie content that allows you not to gain weight from it. During the process of bearing a child, vitamin B9 promotes the formation of its neural tube, which helps minimize the risks of various defects, especially for such serious problems as anencephaly, hydrocephalus, and retarded mental development. In especially severe cases, folic acid deficiency threatens miscarriage. For a person as a whole, this vitamin is required to reduce the likelihood of heart attack and stroke, anemia, which results in increased nervous excitability, psychological stress, diarrhea, and loss of appetite. Therefore, despite the far from negative calorie content of chicken liver - stewed, fried or boiled - it must be consumed at least several times a month, since the dose of folic acid in one hundred grams of this offal is equal to the daily requirement.
In addition to the vitamins listed above, there are vitamins A and C, as well as chemical elements such as copper, phosphorus, potassium and sodium. All these components help strengthen the immune system, normalize metabolism and the circulatory system. Be that as it may, even if the caloric content of boiled or stewed chicken liver is not ideal, it is significantly lower than the same indicator for, say, beef, which is equal in benefits during anemia. This means that you should make a choice in favor of the first one.
Regarding the method of its preparation, as already mentioned, fried chicken liver surpasses other options in calorie content: the indicator jumps to 145 kcal per hundred grams, and the ratio between proteins and fats changes in favor of the latter, giving them almost equal proportions. This dish is certainly not the most dietary, but at the same time it is lighter than regular chicken cooked with butter in a frying pan. And if you serve it with fresh or steamed vegetables, or even mushrooms, the calorie content of fried chicken liver, of course, will not fall, but it will not hit your figure so hard, since the harm is leveled out by the other ingredients of the dish. Cucumbers, tomatoes and cabbage are especially good for helping to break down fats. As well as various greens, onions and garlic.
Among housewives, stewed chicken liver with a calorie content of 127 kcal is popular, the preparation of which is based on low-fat cream, water, vegetable oil and the addition of an onion. This is the simplest and most dietary recipe, which also does not put such a heavy load on the pancreas and allows you to preserve the beneficial properties of the offal as much as possible. In addition to the absence of a strong increase in caloric value, when stewing, chicken liver, if you also exclude the oil, remains almost the same as when boiling, but becomes more appetizing: few people like the barely salted version from the pan, especially taking into account the bitterness. Cream with sauteed onions can slightly change the taste of the dish for the better.
A rather exotic recipe for liver cake that can surprise guests, containing in the list of ingredients not only chicken liver itself, but also low-fat milk, mayonnaise, onions, carrots, eggs and flour; the calorie content is not so bad: only 166 kcal per hundred grams. If you prepare mayonnaise yourself, without using yolks, it is possible to further reduce this indicator. You can decorate it with herbs and grated cheese. The only negative is that the chicken liver is fried, and as a result, the calorie content is quite high. As does the load of the dish on the digestive tract, coupled with the percentage of fat content.
Chicken liver in the diet of those watching their figure
Based on the analysis of the by-product “by the bones”, its chemical composition and benefits for the body, the priority should not be the question of how many calories are in chicken liver, but how to serve it correctly so as not to ultimately deprive it of all its beneficial properties. In addition to the fact that you should avoid frying, giving preference to boiling, stewing, steaming or oven processing, it is undesirable to add potatoes, rice, animal and vegetable fats to the product. From the point of view of digestibility and calorie content, chicken liver is good with vegetables, mushrooms, low-fat cream used for stewing, or red wine, various kinds of spices.
There is practically no advice on choosing an offal, as well as on limiting its use. You should not buy chicken liver if its color has pronounced orange or yellowish notes, or if the consistency is poor, there are blood clots, or there is no gloss. And regarding medical recommendations, chicken liver is contraindicated for those who already have high cholesterol levels in the blood.
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Aug-27-2014
About the liver:
“How many calories are in the liver” - this question is often heard from people struggling with extra pounds, or those who are used to monitoring their weight. Really, how many calories does liver have? And what deserves more attention – its calorie content or beneficial properties?
When properly prepared, liver dishes will become welcome guests on any table. The energy value of this product (fresh) is relatively low. On average, the calorie content of liver is approximately 125-130 kcal per 100 g. product. Liver is inferior to meat in terms of the number of calories in it, so it can be included (within reason, of course) in the diet of people struggling with excess weight.
Liver is an important source of protein, amino acids, vitamins and minerals. The liver can be beneficial for the health of expectant and nursing mothers, for people whose work involves physical activity, as well as for children during active growth and puberty.
Liver is one of the most useful by-products, because it contains a lot of minerals, vitamins and amino acids. This product has a characteristic bitterness and a special smell. You can get rid of them in different ways. For example, you can soak the liver in a special marinade or milk. Fruits and various fragrant and spicy mixtures will also help remove the unpleasant taste. Many different dishes are prepared from the liver - it can be stewed, baked, fried!
The liver of any animal contains a large amount of useful substances and complete proteins. The product contains 70 - 75% water, 17 - 20% proteins, 2 - 5% fats; the following amino acids: lysine, methionine, tryptophan. The main protein, iron protein, contains more than 15% of the iron necessary for the synthesis of hemoglobin and other blood pigments. Thanks to copper, the liver has anti-inflammatory properties.
Lysine is an essential amino acid, it affects the digestibility of proteins, the condition of our ligaments and tendons depends on it, this amino acid helps to absorb calcium, prevents osteoporosis, atherosclerosis, strokes and heart attacks. Lack of lysine can lead to impotence. Tryptophan is necessary for quality sleep and elimination of anxiety. Methionine, together with choline and folic acid, prevents the formation of certain types of tumors. Thiamine (vitamin B1) is an excellent antioxidant that protects the human body from the effects of smoking and drinking alcohol.
The liver contains phosphorus, magnesium, zinc, sodium, calcium. Vitamins B, D, E, K, β-carotene, ascorbic acid. Ascorbic acid (vitamin C) has a positive effect on the kidneys, improves brain function, maintains vision, smooth skin, healthy teeth and hair.
Chicken liver is very popular and healthy. It is known that this offal has a very high content of vitamin B12, which is vital for the formation of red blood cells. Chicken liver has long been used as a way to get rid of anemia, that is, anemia. In addition, it is known that chicken liver is very useful for problems with the thyroid gland, since chicken liver contains a sufficient amount of selenium.
At the same time, it should be recalled that, despite the relatively low calorie content of the liver, it is still not worth abusing this food product. The liver contains a lot of cholesterol and other components that in large quantities will not benefit our health.
In addition, it should be borne in mind that you can only eat the liver of completely healthy animals (birds, fish) that have received proper nutrition.
Elderly people should not consume liver, since liver contains extractive substances that it is better for elderly people to avoid.
You should not include liver in the menu of those people who have high cholesterol levels in their blood, since liver is a product rich in cholesterol. But excess cholesterol can cause stroke, myocardial infarction, and angina.
You should also refrain from consuming it if you have an individual intolerance to the product or if you have a food allergy to this product (especially for fish liver).
An absolute contraindication for eating liver dishes is some problems with the health of the thyroid gland (its increased function).
Too much liver on the menu can cause food poisoning due to an excess of vitamins. It is recommended to include this product in the menu no more than once a week.
The most commonly used food products are pork, beef and chicken liver. An interesting fact is that the number of calories in chicken liver is approximately equal to the calorie content of chicken meat. But pork liver has three times less calories than pork. The energy value of beef liver is two times less than that of beef.
Caloric content of liver, depending on the method of preparation:
Chicken:
Chicken liver is used as an ingredient in almost every cuisine in the world. Dishes made from chicken liver are very popular all over the world. They are even considered a delicacy. Plus, they have few calories.
The calorie content of chicken liver is 136 kcal per 100 g. product
Boiled:
Calorie content of boiled chicken liver is 152 kcal per 100 g. product
Fried:
Calorie content of fried chicken liver is 181 kcal per 100 g. product
Stewed:
Calorie content of stewed chicken liver is 164 kcal per 100 g. product
Pork:
First of all, we note that pork liver is a source of essential amino acids and B vitamins. In addition, this product contains vitamins A, D, E, K, as well as minerals - copper, phosphorus, sodium, magnesium, iron. Pork liver (like its other types) will be useful for people with low hemoglobin, as well as those who suffer from atherosclerosis and diabetes.
The caloric content of pork liver is 120 kcal per 100 g. product
Fried:
The calorie content of fried pork liver is about 200 kcal per 100 grams. product
Boiled:
Calorie content of boiled pork liver is 109 kcal per 100 g. product
Beef:
Beef liver is an ingredient in a wide variety of nutritious dishes. This product is a rich source of B vitamins. In addition, the liver contains vitamins A, D, E, K, and a lot of enzymes and extractives. Minerals from its composition are iron, phosphorus, potassium, sodium, calcium, magnesium, copper.
Calorie content of beef liver is 125 kcal per 100 g. product
Fried:
Calorie content of fried beef liver is 199 kcal per 100 g. product
Boiled:
Calorie content of boiled beef liver is 113 kcal per 100 g. product
The principles of proper nutrition have recently gained incredible popularity around the world. Chicken liver, whose calorie content is quite low, is quite often included in the list of recommended products when following various types of diets. Today we will talk about the energy value of this offal, what its benefits are and what low-calorie dish can be prepared with poultry liver.
Beneficial properties of chicken liver prepared at home
Chicken liver is a truly unique and, most importantly, universal product. In fact, this is the same dietary meat as, for example, chicken breast, which at the same time is devoid of the disadvantages of white meat.
- The most important feature of chicken liver is its high concentration of iron. This microelement is necessary for the human body, since it is involved in hematopoiesis processes.
- It should also be noted that chicken liver contains a large amount of vitamins and minerals. Essential fatty acids are also present here. All these compounds help the human body to function properly and ensure the normal functioning of all systems in the body.
- The last thing that definitely needs to be mentioned is the protein concentration in the chicken liver. This product is high in protein and it is precisely this feature that is responsible for the frequent inclusion of this by-product in various diets based on the principles of proper nutrition.
Nutritional value and nutritional value of chicken liver prepared in different ways
As you know, the final composition of a dish largely depends on exactly how it was made. So, for example, boiled and fried chicken liver will differ not only in calorie content, but also in the amount of proteins, carbohydrates and fats, since some of these compounds disintegrate during the cooking process, while others, on the contrary, are concentrated.
How many calories per 100 grams in raw chicken liver
First, you should consider the calorie content of raw giblets. Of course, the liver in this form is not eaten, but this information is necessary in order to understand what type of product this offal can be classified as.
The calorie content of chicken liver in its raw form is 136 kilocalories. Per 100 grams of pure product there are about 19 grams of animal protein, 6.5 grams of fat and only 0.5 grams of carbohydrates.
Calorie content of chicken liver fried in oil
Frying is undoubtedly a very suitable cooking method for chicken liver. Giblets are fried quite quickly, and their taste increases several times.
Despite this, fried offal has a significant disadvantage - it can be a stretch to call it dietary.
100 grams of this meat delicacy contains more than 200 calories. The amount of protein is 31 grams, since part of the liquid evaporates during the frying process and the weight of the liver becomes smaller. The volume of fats and carbohydrates increases due to oil and amounts to 9 and 2 grams, respectively.
How many kcal are in chicken liver stewed in water without oil?
Stewing is a kind of golden mean in terms of cooking chicken giblets. The dish turns out to be juicy and tasty at the same time, but not greasy and dietary.
The calorie content of 100 grams of liver stewed in water is only 165 kcal. If you add onions to this dish, the total energy value will be even less and will be only 137 calories. BJU is distributed as 17 grams, 6 grams and 1.7 grams, respectively.
Calorie content of boiled and steamed chicken liver
This method of preparing chicken by-product is intended primarily for those gourmets who strictly adhere to the principles of a healthy diet. Of course, it also has its downside - the taste of boiled liver is in many ways inferior to the quality of a fried or stewed product.
However, this cooking method also has a significant advantage - the concentration of protein in steamed or boiled liver is comparable to the fried variety of food.
The energy value of boiled liver is 160 kcal. This by-product contains 26 grams of protein, and 6 grams and 2 grams of fat and carbohydrates.
Nutritional value of oven-baked chicken liver
It is impossible not to mention this method of preparing chicken giblets, such as baking. It all depends on what part of the dish the chicken liver is part of.
If you cook it in its pure form and grease the shape and pieces with vegetable oil, then the energy value of such a dish will be similar to the calorie content of fried food. Liver baked with vegetables will be slightly higher in calories than stewed liver due to pre-frying of the ingredients.
Recipe for a low-calorie dish of stewed chicken liver while on a diet
Ingredients
- — 0.6 kg + -
- - 2 pcs. + -
- - 2 pcs. + -
- - 1 PC. + -
- - 2 slices + -
- Greens - a bunch + -
- - 1 PC. + -
- - taste + -
How to properly make dietary chicken liver with vegetables
- Wash the liver well, remove various veins and films from it. Cut into pieces 1-2 centimeters thick and place in a colander.
- Meanwhile, prepare the vegetables. We clean the onions and carrots, cut the onions into half rings, and the carrots into quarters or grate them on a coarse grater.
- Chop the garlic cloves with a sharp knife.
- The tomatoes must be doused with boiling water and then the skins removed.
- Peel the bell pepper from the seeds and cut it into small squares.
- Pour vegetable oil into a cauldron (just a little), heat it and fry the onions and carrots until golden.
- We also add liver here. Fry it together with vegetables, stirring constantly, for 10 minutes.
- Chop the tomatoes and add them to the bowl. Add finely chopped herbs, chopped garlic and bell pepper here. Reduce heat and simmer under closed lid for 10 minutes.
- Before the end of stewing, add salt and your favorite seasonings. Mix everything well again and let it brew for 5 minutes under the lid.
Chicken liver prepared in this way has very little calorie content, even though sunflower oil was used in the recipe. The abundance of vegetables makes this dish not only dietary, but also incredibly satisfying, so you can eat it either separately or together with a low-calorie side dish.
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