Iron- and B12-dense organ meat pan-fried with caramelized onions; the dish every Black child was made to eat.
A weekly meal in most Black households through the mid-20th century. Fell off when income rose and organ-meat stigma grew. Nutritionists are calling it back.
One 3-oz serving covers a full day's iron and over 1,000% of B12. Among the most nutrient-dense foods per calorie available. Folate content rivals most supplements.
Soak in cold milk or lemon water 30–60 min to mellow bitterness. Pat dry. Slice thin. High-heat sear in cast iron; don't overcook or it turns rubbery. Deglaze with a splash of broth for pan gravy.
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