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Protein-rich rice main dish
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Uzbek beef and carrot pilaf (250 g) has 428 calories. That works out to 171 calories per 100 g. It contains 58 g of carbs, 16 g of protein, 14.3 g of fat and 3 g of fiber. Its 687.5 µg of Vitamin A covers 76% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 serving (medium) · 250 g
428
KCAL / 250G
Carbs
58g
· 21% DV
Protein
16g
· 32% DV
Fat
14.3g
· 18% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 15% · Fat 30%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 428 kcal | |
| Total fat | 14.3 g | 18% |
| Saturated fat | 3.55 g | 18% |
| Trans fat | 0.13 g | |
| Sodium | 475 mg | 21% |
| Total carbohydrate | 58 g | 21% |
| Fiber | 3 g | 11% |
| Protein | 16 g | 32% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 428 kcal |
| 1 tablespoon (small) | 18 g | 31 kcal |
| 100 g | 100 g | 171 kcal |
| 1 serving (small) | 150 g | 257 kcal |
| 1 cup (medium) | 180 g | 308 kcal |
| 1 pack (medium) | 300 g | 513 kcal |
| 1 serving (large) | 350 g | 599 kcal |
| 1 serving (extra large) | 500 g | 855 kcal |
Calculated from 171 calories per 100 g.
Uzbek beef and carrot pilaf is typically cooked in one pot, with meat and carrots browned first and rice steamed on top of them. Biryani more often layers marinated meat and rice and uses a different blend of spices, so the dishes have distinct textures and flavors.
Beef chuck or another braising cut works well in Uzbek beef and carrot pilaf because it becomes tender during slow cooking. Cut it into even pieces and cook it until nearly tender before adding the rice, so the grains do not overcook while the beef softens.
The carrots in Uzbek beef and carrot pilaf are traditionally cut into thin strips so they soften while keeping some shape. Strips also distribute their sweetness through the rice; finely grated carrots can break down and make the finished pilaf softer.
Yes, you can adapt Uzbek beef and carrot pilaf for a rice cooker, but brown the beef, onions, and carrots separately first. Add them with rinsed rice and the appropriate liquid, then use the cooker’s regular rice setting; a stovetop pot gives you more control over the browned base.
To keep Uzbek beef and carrot pilaf fluffy, rinse the rice until the water runs mostly clear, drain it well, and avoid stirring once it sits over the meat and carrots. Add only the liquid needed for your rice and keep the pot covered at a gentle simmer.
Cumin is a characteristic seasoning in Uzbek beef and carrot pilaf, often joined by salt, black pepper, and garlic. Recipes vary by household, so use cumin as the defining flavor and avoid adding so many spices that the beef and carrots disappear.
Yes, lamb can replace beef in Uzbek beef and carrot pilaf and is a familiar choice in Central Asian versions. Use pieces suited to slow cooking and soften them before adding the rice; lamb may release more fat, so skim or reduce added oil as needed.
Serve Uzbek beef and carrot pilaf with a crisp tomato-and-onion salad, pickled vegetables, or plain yogurt. These fresh, tangy sides balance the rich rice and meat without competing with the pilaf’s cumin and sweet carrots.
Yes, brown rice can be used in Uzbek beef and carrot pilaf, but it needs more cooking time and liquid than white rice. Cook the beef and carrots first, then follow the brown rice’s package directions for liquid and timing; the texture will be chewier than the classic version.
Reheat Uzbek beef and carrot pilaf in a covered pan with a small splash of water, stirring gently until steaming hot throughout. You can also microwave a covered portion, pausing to stir; adding a little moisture helps restore the rice’s softness.
Vitamins
Vitamin A
687.5µg · 76% DV
B12
1.7µg · 71% DV
B3
5.88mg · 37% DV
B6
0.48mg · 28% DV
Minerals
Selenium
25µg · 45% DV
Manganese
0.95mg · 41% DV
Copper
0.3mg · 33% DV
Phosphorus
230mg · 33% DV
Sodium
475mg · 21% DV
Potassium ⭐
433mg · 13% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 428 calories in 1 serving (medium) (250 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Uzbek beef and carrot pilaf is a substantial rice dish from Uzbekistan and the wider Central Asian tradition. Beef and carrots are cooked with onion and seasoning, then rice is added and steamed so it absorbs the savoury cooking juices. The result is fragrant, with tender meat and a gentle sweetness from the carrots.
It is usually served hot as a centrepiece, often shared at family meals and celebrations. For an easy meal wherever you live, pair it with a crisp salad or a spoonful of plain yoghurt. It provides protein from the beef, while rice supplies most of its carbohydrates. Use lean beef and a lighter hand with the oil if you prefer a less rich pilaf.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
3.55g
MONOUNSATURATED
6.08g
POLYUNSATURATED
3.18g
Omega 6:3 ratio 29.5:1
Above the ideal 4:1 (29.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.