Low Fat Traditional Uzbek Plov

Discover the delightful flavors of **Low Fat Traditional Uzbek Plov**, a lighter take on the beloved Central Asian rice pilaf! This nutritious recipe combines fragrant basmati rice, tender chunks of skinless chicken breast, and vibrant julienned carrots, all infused with the warm, earthy spices of cumin, turmeric, and paprika. Whole garlic cloves add a subtle depth of flavor, while cooking everything in just a touch of neutral oil keeps this dish low in fat without compromising on authenticity. Perfectly steamed to fluffy perfection, this wholesome one-pot meal is as satisfying as it is simple to prepare, with minimal prep and easy cleanup. Garnish with fresh parsley or cilantro for an added burst of color and aroma, and enjoy this guilt-free twist on a classic Uzbek staple. Keywords: low-fat plov, Uzbek rice pilaf, healthy plov recipe, one-pot meals, low-calorie dinner ideas.

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:50 mins

Total Time:70 mins

Servings: 4

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)

Directions

Step 1

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.

Step 2

Cut the chicken breast into bite-sized pieces.

Step 3

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.

Step 4

Add the chopped onion to the pot and sauté for 3-4 minutes until softened and lightly golden.

Step 5

Add the chicken pieces to the pot and cook for 6-8 minutes, stirring occasionally, until the chicken is lightly browned on all sides.

Step 6

Stir in the julienned carrots and cook for an additional 5 minutes until the carrots begin to soften.

Step 7

Add the turmeric, paprika, salt, and black pepper to the pot, stirring well to coat the chicken and vegetables with the spices.

Step 8

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.

Step 9

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.

Step 10

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.

Step 11

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.

Step 12

Remove the pot from heat and let it rest, covered, for 10 minutes. Fluff the plov gently with a fork.

Step 13

Garnish with freshly chopped parsley or cilantro if desired and serve warm. Enjoy your low-fat version of traditional Uzbek plov!

Nutrition Facts

Serving size	(1827.1g)

Amount per serving	% Daily Value*
Calories	1496.7

Total Fat 45.2g	0%
Saturated Fat 8.6g	0%
Polyunsaturated Fat g
Cholesterol 340mg	0%
Sodium 5246.1mg	0%
Total Carbohydrate 130.5g	0%
Dietary Fiber 14.9g	0%
Total Sugars 21.3g
Protein 138.4g	0%

Vitamin D 52IU	0%
Calcium 288.1mg	0%
Iron 10.3mg	0%
Potassium 2591.0mg	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: 27.4%

Protein: 37.3%

Carbs: 35.2%