Chicken Liver Pâté | Low Fat Recipe | Suitable for Reflux

Low-fat Chicken Liver Pâté | Reflux suitable chicken liver Pâté | chicken liver Pâté

I love chicken liver pâté!  I used to make it with tons of butter (including a thick butter ‘crust’) and port…

…but although times change and I now need to eat low fat meals to manage my reflux, that doesn’t mean I can’t enjoy great food!  In fact, this low-fat chicken liver pâté is so scrumptious, rich and creamy that you’d never guess it was a low-fat, reflux-friendly* recipe! And it’s very quick and easy to make, too 🙂

Low-fat Chicken Liver Pâté | Reflux suitable chicken liver Pâté | chicken liver Pâté


  • 400g chicken livers
  • half a large onion (or one small onion), roughly chopped – I am fine with cooked onions and many people with reflux are, but if you are not, simply leave the onion out. 
  • 10g butter
  • 1/2 tsp dried thyme (adjust quantity, to taste – depending on how much you like thyme!)
  • sea salt (to taste)
  • 2 heaped tbsp fat free crème fraîche (I find Yeo Valley 0% crème fraîche very creamy, and actually nicer than the Sainsbury’s ‘Be Good to Yourself’ one, which has 2.4% fat – try different ones to decide which one you like best)


Fry the onions in the butter, initially on a high heat to brown them a little for flavour (don’t burn them though!), then turn down the heat and cook them for a few minutes until they’ve softened.

While the onions are browning/softening, remove all visible fat from the chicken livers and cut them up roughly into smaller pieces for ease of cooking.  Then turn the heat to high again and add the livers to the onions, sprinkling salt and thyme over everything and stirring.

Cook on a high heat for a couple of minutes, then turn the heat down and cover with a lid, simmering for another 2-3 minutes.  If there is a lot of liquid, remove the lid and simmer for long enough for most (but not all) of the juices to evaporate.  In total, you’ll be cooking the livers for only 5-7 minutes – check that they are no longer pink but don’t cook them so long they become dry and cardboard-like in texture.

Leave to cool until they’re at room temperature, then place everything in a food processor, add the crème fraîche and blitz to a paste.  I like it quite lumpy, but process for longer if you want a smoother pâté.

Tip: When adding the crème fraîche, start off with one tablespoon, check for consistency, then add more as needed.  Bear in mind that it will go slightly more ‘solid’ once you refrigerate it.

Refrigerate for a few hours, then serve with brown toast or wholegrain crackerbread.

Gloriously Simple, Gloriously Low Fat, Gloriously Reflux-Friendly, Gloriously Good!

*Please note I am not a doctor, speech therapist or in any way medically qualified.  The recipes are a combination of my interpretation of the rules outlined in the ‘Dropping Acid – The Reflux Diet’ book and ingredients that work for my reflux.  If you believe you suffer from reflux, please seek advice from a medical professional to confirm your diagnosis and work out the best course of treatment/management for you.  I hope that my recipes can help you as part of this management.  The recipes are, by their nature, very low in fat, so are also suitable for anyone wishing to follow a low-fat diet. 


Marrow Dip | Vegetable Marrow

Marrow Dip | Marrow Recipe | Vegetable Marrow

This is an alternative / variation to Baba Ganoush and equally delicious!

Marrow Dip | Marrow Recipe | Vegetable Marrow


A couple of marrows (any shape/size – I used a long green one and a lovely bulbous yellow one)

Extra Virgin Olive Oil – to taste

Garlic – to taste (I used approximately 2 medium cloves, but I like it very garlicky!)

Tahini paste – optional – to taste (I used approximately a teaspoon)

Fresh lemon juice – to taste (I used approximately one tablespoon)

Sea salt & freshly-ground black pepper – to taste

Flat leaf parsley – a sprinkling


Slice the marrow in half lengthways (if it’s particularly big you might have to cut it into chunks.

If it is the type of marrow that has big stringy seeds inside that you can scoop out, then scoop them out (I had to do this for the yellow one but not for the courgette/zucchini-like long green one).

Drizzle on some olive oil (you don’t necessarily need to use extra virgin for this bit) and sprinkle on some sea salt.

Place on a non-stick baking dish/tray, open side up, in a very hot oven (approximately 220°C)

After about 10 minutes, turn the marrow pieces upside down, skin up, and place back into the oven for about 15 minutes.

Turn them back over, so the flesh is facing upwards, and cook them like this for the rest of the time, until they are nice and soft.  Overall cooking time is likely to be 30-45 minutes but depends on the size of the marrows you are using.

Pour off any liquid that may have accumulated inside the marrow, place on a chopping board and leave to cool for a few minutes, then scoop out the insides and place into a bowl.

Vegetable marrow Roasted

You will need to leave it to sit for a bit so that the excess water starts separating – gently squeeze the excess water out as you tip it carefully into a sink.  You may have to repeat the squeezing a few times so that you don’t end up with a soggy dip!

Finely chop the garlic and mix it into the marrow flesh, along with the tahini, a generous amount of extra virgin olive oil, lemon juice and salt & pepper to taste.

Once you are happy with the taste, drizzle more extra virgin olive oil over the top and sprinkle on some chopped parsley leaves.

Refrigerate until you’re ready to eat – if you can wait that long!!

Marrow Dip – Gloriously Simple, Gloriously Good!

Smoked Mackerel Paté

This smoked mackerel paté is perfect for Christmas and New Year’s Eve celebrations

but is also delicious any time of the year!

And it only takes minutes to make!

Smoked Mackerel Pate

Ingredients (for 2 small bowls similar to the one depicted above):

  • 200g smoked mackerel
  • 3tbsp full-fat cream cheese
  • 2tbsp lemon juice
  • a generous pinch of flat-leaf parsley leaves
  • 1tsp dijon mustard (use less if you prefer not to have a strong mustard taste)
  • a generous sprinkling of freshly-ground black pepper


Remove the skin and any visible bones from the mackerel (don’t worry about tiny bones as they’ll get ‘blitzed’ in a blender anyway), then tear into chunks and place in a blender

Add all remaining ingredients and ‘blitz’ until smooth

Refrigerate until ready to serve, then serve with your choice of crackers, toast or as a dip with crisps.


Smoked Mackerel Paté – Gloriously Simple, Gloriously Good!