Mediterranean Diet Traditional Uzbek Plov
Discover a vibrant twist on a classic dish with our Mediterranean Diet Traditional Uzbek Plov recipe! This delightful one-pot wonder combines the rich, aromatic flavors of traditional Uzbek plov with a Mediterranean-inspired healthier touch. Featuring tender chicken thighs, nutty brown basmati rice, sweet carrots, and tangy dried barberries or cranberries, the dish is seasoned to perfection with cumin, coriander, turmeric, and fresh parsley. Perfectly balanced and packed with wholesome ingredients like extra virgin olive oil and low-sodium broth, this hearty yet nutritious meal is not only a feast for the senses but also aligned with Mediterranean diet principles. Ready in just over an hour and serving four, it’s the perfect comfort food to enjoy with family or friends.
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Recipe Information
Ingredients
- 4 tablespoons Extra virgin olive oil
- 500 grams Boneless, skinless chicken thighs
- 2 cups Brown basmati rice
- 1 large Yellow onion
- 3 medium Carrots
- 4 pieces Garlic cloves
- 1.5 teaspoons Ground cumin
- 1 teaspoon Ground coriander
- 1 teaspoon Turmeric powder
- 2 tablespoons Dried barberries or dried cranberries
- 4 cups Vegetable or chicken broth (low sodium)
- 1 teaspoon Salt
- 1 teaspoon Black pepper
- 2 tablespoons Fresh parsley
Instructions
Rinse the brown basmati rice under cold water until the water runs clear, then soak it in warm water for 20 minutes. Drain and set aside.
Dice the yellow onion and cut the carrots into matchstick-sized strips. Mince the garlic cloves.
Heat 3 tablespoons of extra virgin olive oil in a large, heavy-bottomed pot or Dutch oven over medium-high heat.
Cut the chicken thighs into bite-sized pieces and add them to the pot. Cook until they are browned on all sides, about 5 minutes. Remove the chicken from the pot and set aside.
In the same pot, add the remaining 1 tablespoon of olive oil, followed by the diced onion. Sauté until soft and golden, around 4-5 minutes.
Add the carrots and minced garlic to the pot. Cook for another 3-4 minutes, stirring occasionally.
Stir in the ground cumin, ground coriander, turmeric powder, salt, and black pepper. Cook for 1 minute to release the spices' aromas.
Return the chicken to the pot, then add the drained rice evenly over the top without mixing. Sprinkle the dried barberries or dried cranberries over the rice.
Carefully pour the low-sodium vegetable or chicken broth over the rice. Use the back of a spoon to ensure the rice is submerged but avoid stirring.
Bring the mixture to a gentle boil, then reduce the heat to low. Cover the pot with a lid and simmer for 35-40 minutes until the rice is fully cooked and the liquid is absorbed.
Turn off the heat and let the plov rest, covered, for 10 minutes.
Fluff the plov gently with a fork, garnish with freshly chopped parsley, and serve warm.
Nutrition Facts
Calories |
2270 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 118.7 g | 152% | |
| Saturated Fat | 24.0 g | 120% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 625 mg | 208% | |
| Sodium | 3538 mg | 154% | |
| Total Carbohydrate | 151.6 g | 55% | |
| Dietary Fiber | 20.2 g | 72% | |
| Total Sugars | 26.0 g | ||
| Protein | 155.3 g | 311% | |
| Vitamin D | 0.9 mcg | 4% | |
| Calcium | 340 mg | 26% | |
| Iron | 13.8 mg | 77% | |
| Potassium | 2946 mg | 63% | |
*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.
