Low Fat Traditional Uzbek Plov
Experience the vibrant flavors of Central Asia with this Low Fat Traditional Uzbek Plov, a lighter spin on the iconic Uzbek rice dish. Perfectly fluffy basmati rice is layered over tender chicken breast, sweet julienned carrots, and whole garlic cloves, all infused with the earthy warmth of cumin, turmeric, and paprika. Unlike its heavier counterpart, this healthier version uses minimal oil while preserving the authentic, rich flavor profile. Simmered gently in water or low-sodium chicken broth, the dish creates irresistible aromatic layers without excess fat. Ideal for a wholesome family dinner, this satisfying one-pot meal is best served with a sprinkle of fresh parsley or cilantro for added brightness. Quick to prepare and bursting with traditional character, this recipe is perfect for anyone seeking a delicious yet guilt-free taste of Uzbekistan.
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Recipe Information
Ingredients
- 300 grams long-grain rice (preferably basmati)
- 400 grams chicken breast, skinless and boneless
- 300 grams carrots, julienned
- 1 large onion, finely chopped
- 4 pieces garlic cloves, whole and peeled
- 2 tablespoons vegetable oil (or any neutral oil)
- 1 teaspoon cumin seeds
- 1 teaspoon ground turmeric
- 1 teaspoon paprika
- 2 teaspoons salt
- 0.5 teaspoons black pepper, freshly ground
- 600 milliliters water or low-sodium chicken broth
- 2 tablespoons fresh parsley or cilantro, chopped (optional)
Instructions
Rinse the rice in cold water several times until the water runs clear to remove excess starch. Soak the rice in fresh water for 20 minutes, then drain and set aside.
Cut the chicken breast into bite-sized pieces.
Heat 2 tablespoons of vegetable oil in a large, heavy-bottomed pot or deep pan over medium heat. Add the cumin seeds and let them sizzle for 30 seconds to release their aroma.
Add the chopped onion to the pot and sauté for 3-4 minutes until softened and lightly golden.
Add the chicken pieces to the pot and cook for 6-8 minutes, stirring occasionally, until the chicken is lightly browned on all sides.
Stir in the julienned carrots and cook for an additional 5 minutes until the carrots begin to soften.
Add the turmeric, paprika, salt, and black pepper to the pot, stirring well to coat the chicken and vegetables with the spices.
Place the whole garlic cloves in the pot, then add the drained rice, spreading it evenly over the chicken and vegetables. Do not stir after adding the rice.
Pour the water or low-sodium chicken broth gently over the rice to avoid disturbing the layers. Bring the mixture to a boil over medium-high heat.
Reduce the heat to low, cover the pot with a tight-fitting lid, and let the plov simmer for 25-30 minutes. Do not lift the lid during this time to ensure the rice steams properly.
After 30 minutes, check to see if the rice is cooked and all the liquid is absorbed. If the rice needs a bit more time, add 2-3 tablespoons of hot water, cover, and cook for an additional 5 minutes.
Remove the pot from heat and let it rest, covered, for 10 minutes. Fluff the plov gently with a fork.
Garnish with freshly chopped parsley or cilantro if desired and serve warm. Enjoy your low-fat version of traditional Uzbek plov!
Nutrition Facts
Calories |
1497 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 45.2 g | 58% | |
| Saturated Fat | 8.6 g | 43% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 340 mg | 113% | |
| Sodium | 5246 mg | 228% | |
| Total Carbohydrate | 130.5 g | 47% | |
| Dietary Fiber | 14.9 g | 53% | |
| Total Sugars | 21.3 g | ||
| Protein | 138.4 g | 277% | |
| Vitamin D | 1.3 mcg | 6% | |
| Calcium | 288 mg | 22% | |
| Iron | 10.3 mg | 57% | |
| Potassium | 2591 mg | 55% | |
*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.
