Low Fat Doro Wat
Discover a guilt-free twist on Ethiopia's celebrated chicken stew with this flavorful and aromatic Low Fat Doro Wat! Infused with traditional spices like berbere and slow-simmered to perfection, this recipe boasts tender, marinated chicken thighs in a rich, savory tomato-based broth. Caramelized onions, garlic, and ginger create a fragrant base that’s complemented by hard-boiled eggs and garnished with fresh cilantro for a vibrant finish. Perfect for those seeking a lighter take on classic Ethiopian cuisine, this dish pairs beautifully with injera, flatbread, or rice for a satisfying, wholesome meal. Ready in just over an hour, it’s ideal for healthy weeknight dinners or sharing with friends while exploring bold new flavors.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 600 grams Boneless, skinless chicken thighs
- 2 tablespoons Lemon juice
- 1 teaspoon Salt
- 2 tablespoons Olive oil
- 2 Large red onions
- 4 Garlic cloves
- 1 tablespoon Ginger, grated
- 2 tablespoons Berbere spice mix
- 3 tablespoons Tomato paste
- 500 ml Chicken broth, low sodium
- 4 Hard-boiled eggs
- 2 tablespoons Fresh cilantro, for garnish
Instructions
Start by preparing the chicken: Cut the chicken thighs into medium-sized pieces. In a bowl, mix the chicken with lemon juice and salt, then set aside to marinate for 30 minutes.
While the chicken is marinating, finely dice the red onions and mince the garlic cloves. Prepare the ginger by grating it.
In a large, heavy-bottomed pot, heat 2 tablespoons of olive oil over medium heat. Add the diced onions and sauté for 15-20 minutes, stirring frequently, until they are deeply browned and caramelized.
Add the minced garlic and grated ginger to the pot with the onions, cooking for another 2 minutes until fragrant.
Stir in the berbere spice mix and cook for 2-3 minutes, allowing the spices to bloom and meld with the onions, garlic, and ginger.
Add the tomato paste to the onion mixture, stirring well to incorporate, and cook for another 5 minutes until the mixture darkens slightly.
Pour in the chicken broth, stirring to combine all ingredients thoroughly. Bring the mixture to a boil, then reduce the heat to low and let it simmer gently.
Add the marinated chicken pieces to the pot, ensuring they are fully submerged in the sauce. Simmer the stew for 45-60 minutes on a low heat, stirring occasionally, until the chicken is cooked through and tender.
Peel the hard-boiled eggs and make shallow slits on their sides to allow the sauce to penetrate. Add the eggs to the stew during the last 15 minutes of cooking.
Taste the stew and adjust seasoning with salt if necessary. Remember that the flavors will continue to develop as the dish sits, especially with a little rest before serving.
Serve the Low Fat Doro Wat hot, garnished with fresh cilantro, and enjoy it traditionally with injera or with your choice of flatbread or rice.
Nutrition Facts
Calories |
2059 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 117.1 g | 150% | |
| Saturated Fat | 28.8 g | 144% | |
| Polyunsaturated Fat | 6.3 g | ||
| Cholesterol | 1572 mg | 524% | |
| Sodium | 3502 mg | 152% | |
| Total Carbohydrate | 57.5 g | 21% | |
| Dietary Fiber | 11.7 g | 42% | |
| Total Sugars | 23.3 g | ||
| Protein | 190.8 g | 382% | |
| Vitamin D | 6.1 mcg | 30% | |
| Calcium | 339 mg | 26% | |
| Iron | 12.9 mg | 72% | |
| Potassium | 2936 mg | 62% | |
*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.
