Moderate nutritional value
Uzbek rice pilaf with lamb or beef, carrots and onion cooked in oil.
Plov is Uzbek pilaf: lamb or beef is browned in plenty of oil with onion and carrots, then rice is steamed on top in the same pot with cumin and a whole head of garlic. A 300 g plate has close to 600 kcal, most of it from white rice and from the oil and meat fat, with only moderate protein. Serve it with a fresh tomato and onion salad rather than bread, since the rice already supplies plenty of starch.
| Nutrient | Value | DV |
|---|---|---|
| Protein | 5.6g | 10.0% |
| Fat | 9.3g | 13.3% |
| Carbs | 21g | 7.0% |
| Simple Sugars | 7.35g | Estimate |
| Complex Carbs | 12.55g | Estimate |
| Fiber | 1.1g | 4.4% |
| Water | 63g | 2.5% |
| Calories | 191 | 8.5% |
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| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 2.42 | g | 12.1% |
| Monounsaturated | 2.78 | g | 11.1% |
| Polyunsaturated | 3.5 | g | 26.9% |
| Omega-3 | 1.05 | g | Estimate |
| Omega-6 | 2.45 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 1.42 | mg |
| Vitamin E | 2.01 | mg |
| Selenium | 7.59 | mcg |
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 151 | mcg | 16.8% |
| vitamin B1 | 0.045 | mg | 3.8% |
| vitamin B2 | 0.061 | mg | 4.7% |
| vitamin B3 | 1.52 | mg | 9.5% |
| vitamin B6 | 0.089 | mg | 5.2% |
| vitamin B9 | 8.11 | mcg | 2.0% |
| vitamin B12 | 0.457 | mcg | 19.0% |
| vitamin C | 1.42 | mg | 1.6% |
| vitamin D | 0.019 (1 IU) | mcg | 0.1% |
| vitamin E | 2.01 | mg | 13.4% |
| vitamin K | 3.52 | mcg | 2.9% |
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 19.3 | mg | 1.9% |
| iron | 0.748 | mg | 4.2% |
| magnesium | 16.5 | mg | 4.1% |
| phosphorus | 69.9 | mg | 10.0% |
| potassium | 158 | mg | 6.1% |
| sodium | 276 | mg | 12.0% |
| zinc | 1.18 | mg | 10.7% |
| copper | 0.064 | mg | 7.1% |
| manganese | 0.313 | mg | 13.6% |
| selenium | 7.59 | mcg | 13.8% |
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 164 | mg | 23.4% | 150% |
| Isoleucine | 265 | mg | 18.9% | 129% |
| Leucine | 441 | mg | 16.2% | 106% |
| Lysine | 412 | mg | 19.6% | 126% |
| Methionine | 231 | mg | 22.0% | 147% |
| Phenylalanine | 435 | mg | 24.9% | 155% |
| Threonine | 259 | mg | 24.7% | 152% |
| Tryptophan | 66 | mg | 23.6% | 146% |
| Valine | 313 | mg | 17.2% | 115% |
Values per 100 g
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Rinse the rice in several changes of water until the water runs clear, then soak it in warm salted water for 30 minutes.
Cut the meat into 3 cm pieces, slice the onion into half rings and cut the carrots into thick matchsticks.
Heat the oil in a heavy pot or kazan over high heat until very hot, then brown the meat on all sides for 8-10 minutes.
Add the onion and fry for 5 minutes until golden, then add the carrots and cook for 10 minutes, stirring gently, until they soften.
Stir in the cumin, chili and salt, pour in 300 ml of the boiling water and simmer covered over low heat for 30 minutes.
Drain the rice, spread it evenly over the meat without stirring and press the garlic head into the center. Pour in the remaining 400 ml of boiling water and cook uncovered over medium-high heat for 10-12 minutes, until the water is absorbed.
Poke a few holes down to the bottom with a spoon handle, cover tightly and steam over the lowest heat for 25 minutes. Mix gently and serve with the meat and garlic on top.