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All About Kidneys

Whether barbecued or braised, kidneys are a tasty way to add more protein to your diet. Veal and lamb kidneys are the most tender and flavourful, while pork and beef kidneys are stronger in taste and have firmer texture.

From your Metro butcher’s counter to your plate

Select plump, shiny, and firm kidneys that do not smell of ammonia. Beef, veal and pork kidneys should be surrounded by a shiny membrane and covered with a layer of white fat.

Beef and lamb kidneys are dark brown; pork kidneys are light reddish-brown; and veal kidneys are light brown.

As a rule, calculate 125 grams (4 oz) of kidney per portion.

Culinary tips and advice for cooking kidneys

To reduce the strong taste and aroma, soak kidneys in boiling water for a few minutes and then drain. Alternatively, they can be soaked in salted water and lemon juice in the refrigerator for an hour or two. Rinse in cold water and pat dry with paper towels.
The fat and surrounding membrane of all kidneys should be removed before cooking.
Pork and beef kidneys are best braised. Quickly sauté the kidneys, add broth and vegetables, reduce heat, cover and simmer until tender.
Veal and lamb kidneys have the best texture and flavour — they can be pan-fried or grilled on the barbecue.
Cook kidneys only until the center is no longer red. Avoid overcooking which makes them chewy.
Kidneys pair particularly well with tomatoes, mushrooms, mustard, lemon juice, cream, Madeira and Sherry.

Cooking methods for kidneys

Barbecue grilled kidneys

Preheat barbecue to medium temperature.
Place the kidneys on a double layer of oiled aluminum foil.
Cook for 8 to10 minutes, turning once midway through the process.
When cooked, let the kidneys drain on a screen or sieve to reduce the bitterness.

Sautéed kidneys

Place the prepared kidneys in a lightly oiled hot frying pan.
Cook over high heat for 5 to 7 minutes, turning frequently.

Braised kidneys

In a lightly oiled casserole, brown the prepared kidneys over high heat for 3 to 5 minutes.
Add broth, wine, or both.
Reduce heat and cook for 30 to 40 minutes, turning once midway through cooking.

Nutritional value

Kidneys are high in protein and Vitamin B (B12, riboflavin and niacin). They are also rich in iron, phosphorus and zinc. They have relatively little fat but are very high in cholesterol.