Heart-Healthy Traditional Uzbek Plov
Discover a healthier spin on a beloved classic with our Heart-Healthy Traditional Uzbek Plov recipe, a wholesome version of Uzbekistan's signature dish. Made with nutty brown basmati rice, lean diced chicken breast, and heart-friendly extra-virgin olive oil, this one-pot wonder is packed with vibrant flavors and nutrients. Aromatic spices like cumin, coriander, and turmeric infuse the dish, while the addition of raisins and chickpeas provides delightful bursts of sweetness and texture. Slow-cooked to perfection, this nutritious plov is simmered in low-sodium chicken broth for a lighter take on tradition, making it ideal for families seeking both heart health and satisfying comfort food. Ready in just over an hour, this recipe serves 4 and is crowned with a sprinkle of fresh parsley for a bright finish.
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Recipe Information
Ingredients
- 2 tablespoons Extra-virgin olive oil
- 400 grams Skinless chicken breast, diced into 1-inch cubes
- 300 grams Brown basmati rice
- 750 milliliters Low-sodium chicken broth
- 1 medium Onion, finely chopped
- 3 medium Carrots, julienned
- 3 medium Garlic cloves, minced
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Salt
- 0.5 teaspoon Ground black pepper
- 50 grams Raisins
- 100 grams Chickpeas, cooked or canned (rinsed and drained)
- 2 tablespoons Fresh parsley, chopped
Instructions
Rinse the brown basmati rice thoroughly under cold water and soak it in water for 30 minutes. Drain and set aside.
Heat 2 tablespoons of extra-virgin olive oil in a large, heavy-bottomed pot or Dutch oven over medium heat.
Add the diced chicken breast to the pot. Cook for 5-7 minutes, stirring occasionally, until lightly browned but not fully cooked through. Remove the chicken and set it aside.
In the same pot, add the chopped onion and julienned carrots. Sauté for 5 minutes until the vegetables are softened and slightly caramelized.
Stir in the minced garlic, ground cumin, ground coriander, turmeric powder, salt, and black pepper. Cook for 1 minute to release the aroma of the spices.
Return the chicken to the pot, along with the drained rice. Stir well to coat the rice and chicken with the spice mixture.
Pour in the low-sodium chicken broth, ensuring the rice is completely submerged. Bring the mixture to a gentle boil.
Lower the heat to the lowest setting, cover the pot with a tight-fitting lid, and let it simmer for 40 minutes. Avoid opening the lid during this time.
After 40 minutes, scatter the raisins and cooked chickpeas over the top of the rice. Cover and cook for an additional 10 minutes.
Turn off the heat and let the plov sit, covered, for 10 minutes to allow the flavors to meld.
Gently fluff the rice with a fork, mixing in the raisins and chickpeas evenly. Serve garnished with fresh parsley.
Nutrition Facts
Calories |
1771 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 49.9 g | 64% | |
| Saturated Fat | 8.8 g | 44% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 340 mg | 113% | |
| Sodium | 3226 mg | 140% | |
| Total Carbohydrate | 181.1 g | 66% | |
| Dietary Fiber | 25.8 g | 92% | |
| Total Sugars | 57.1 g | ||
| Protein | 156.6 g | 313% | |
| Vitamin D | 1.3 mcg | 6% | |
| Calcium | 334 mg | 26% | |
| Iron | 13.8 mg | 77% | |
| Potassium | 3044 mg | 65% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
