Soul Food Smothered Gizzards
Soul Food Smothered Gizzards are a classic Southern dish featuring chicken gizzards slow-cooked until tender in a rich, savory onion gravy. This comfort food staple is a hallmark of African American culinary tradition, often served as a hearty main course with rice, mashed potatoes, or cornbread.
🍽️ Nutrition at a glance
This dish is a high-protein, high-fat meal with minimal carbohydrates. It provides significant amounts of iron, zinc, and B vitamins, particularly B12, with a typical serving containing roughly 300-400 calories.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 32 g |
| Carbs | 8 g |
| Fat | 21 g |
| Fiber | 1 g |
| Sugar | 3 g |
| Sodium | 680 mg |
| Iron | 4.5 mg |
| Zinc | 6.2 mg |
| Vitamin B12 | 12.5 mcg |
| Niacin (B3) | 8.4 mg |
| Selenium | 45 mcg |
| Phosphorus | 280 mg |
| Potassium | 350 mg |
| Cholesterol | 320 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Smothered gizzards showcase a key soul food principle of transforming humble, affordable ingredients into deeply flavorful dishes through slow cooking. Nutritionally, gizzards are an organ meat powerhouse, offering more iron and B vitamins per gram than many muscle meats.
