Heart-Healthy Traditional Uzbek Plov

Experience the wholesome flavors of Central Asia with this Heart-Healthy Traditional Uzbek Plov. This lighter take on a beloved classic combines tender, lean chicken breast, nutty brown basmati rice, and vibrant vegetables infused with the warm, earthy spices of cumin, coriander, and turmeric. Enhanced with sweet pops of juicy raisins and protein-packed chickpeas, this one-pot wonder delivers authentic taste while being easy on your heart. Crafted with extra-virgin olive oil and low-sodium chicken broth, this nutritious dish is perfect for a balanced family dinner or meal prepping. Garnished with fresh parsley, this aromatic Uzbek plov is a satisfying medley of flavors, textures, and health benefits.

Nutriscore Rating: 77/100

Prep Time:20 mins

Cook Time:60 mins

Total Time:80 mins

Servings: 4

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

Directions

Step 1

Rinse the brown basmati rice thoroughly under cold water and soak it in water for 30 minutes. Drain and set aside.

Step 2

Heat 2 tablespoons of extra-virgin olive oil in a large, heavy-bottomed pot or Dutch oven over medium heat.

Step 3

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.

Step 4

In the same pot, add the chopped onion and julienned carrots. Sauté for 5 minutes until the vegetables are softened and slightly caramelized.

Step 5

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.

Step 6

Return the chicken to the pot, along with the drained rice. Stir well to coat the rice and chicken with the spice mixture.

Step 7

Pour in the low-sodium chicken broth, ensuring the rice is completely submerged. Bring the mixture to a gentle boil.

Step 8

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.

Step 9

After 40 minutes, scatter the raisins and cooked chickpeas over the top of the rice. Cover and cook for an additional 10 minutes.

Step 10

Turn off the heat and let the plov sit, covered, for 10 minutes to allow the flavors to meld.

Step 11

Gently fluff the rice with a fork, mixing in the raisins and chickpeas evenly. Serve garnished with fresh parsley.

Nutrition Facts

Serving size	(2005.4g)

Amount per serving	% Daily Value*
Calories	1771.3

Total Fat 49.9g	0%
Saturated Fat 8.8g	0%
Polyunsaturated Fat 0.0g
Cholesterol 340mg	0%
Sodium 3226.2mg	0%
Total Carbohydrate 181.1g	0%
Dietary Fiber 25.8g	0%
Total Sugars 57.1g
Protein 156.6g	0%

Vitamin D 52IU	0%
Calcium 334.0mg	0%
Iron 13.8mg	0%
Potassium 3044.3mg	0%

*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.

Source of Calories

Fat: 25.0%

Protein: 34.8%

Carbs: 40.2%