Chicken Plov RecipeWednesday, April 20, 2011
Answer: I love a wide variety of healthy recipes (including desserts!) so I had to put a little thought into this answer. When I met my husband he kept telling me about this Russian dish his father made called Chicken Plov. After speaking to my father-in-law I realized it was an Uzbekistani recipe and searched high and low until I finally got my hands on an Uzbek cookbook. After some trial and error, I developed my own healthy version that my entire family loves.
Yield: 8 serving (about 1¾ cups per serving)
2 pounds skinless, boneless chicken breast, cut into chunks (boneless chicken thighs or legs can be substituted)
3 tablespoons canola oil
5 garlic cloves, minced
3 medium yellow onions, peeled and chopped
6 carrots, peeled and shredded
5 cup low sodium chicken broth or stock, divided
2 cups basmati rice
Salt and pepper, to taste
- Heat oil in a large pot over medium heat.
- Add chicken pieces and cook until all sides are browned about 8 to 10 minutes, stirring occasionally.
- Lower heat to low and add onions and garlic; cook until onions turn an opaque white, about 5 minutes. Add carrots and cook for additional 5 minutes.
- Add 3 cups of broth, salt and pepper and bring to a boil. Lower heat, cover and simmer until chicken is cooked through and tender for about 15 minutes.
- Slowly add rice on top of chicken. Add the remaining broth without moving the rice around (it should remain on top of chicken) and bring to a boil. Lower heat to medium-low, cover and simmer for an additional 15 to 20 minutes or until liquid has evaporated. While simmering, poke holes towards the center of the pot with the handle of a wooden spoon. Cover and continue to cook over low heat for an additional 20 to 30 minutes until rice is cooked through.
Nutrition info per serving:
Total Fat: 2.5 grams
Saturated Fat: 1 gram
Total Carbohydrate: 47 grams
Protein: 33 grams
Sodium: 310 milligrams
Cholesterol: 66 milligrams
Fiber: 2 grams