Mediterranean Diet Doro Wat
Experience the bold flavors of Ethiopia reimagined in a health-conscious, Mediterranean twist with our irresistible Mediterranean Diet Doro Wat. This vibrant dish features tender bites of chicken simmered in a rich, spiced tomato sauce infused with aromatic berbere spice, turmeric, and ginger. A hearty base of golden sautéed onions, garlic, and red bell peppers is elevated with a splash of lemon juice and garnished with fresh parsley for a burst of brightness. Crafted with heart-healthy olive oil and nourishing ingredients, this easy-to-prepare, one-pot recipe is a must-try for anyone embracing the Mediterranean lifestyle without sacrificing bold, authentic flavor. Perfect served alongside whole grain bulgur or a crisp green salad, this soulful dish effortlessly combines international inspiration with wholesome eating.
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Recipe Information
Ingredients
- 2 pounds boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 2 large onions
- 4 cloves minced garlic
- 1 tablespoon ginger paste
- 2 tablespoons berbere spice mix
- 1 teaspoon ground turmeric
- 2 cups chicken broth
- 1 cup crushed tomatoes
- 1 medium red bell pepper, diced
- 2 tablespoons lemon juice
- 0.25 cup fresh parsley, chopped
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Cut the chicken breasts into bite-sized pieces and set aside.
In a large pot, heat the olive oil over medium heat. Add the roughly chopped onions and sauté until they turn golden brown, about 10-12 minutes.
Add the minced garlic and ginger paste, cooking for another minute until fragrant.
Stir in the berbere spice mix and ground turmeric, coating the onions well. Cook for 2-3 minutes to toast the spices.
Add the chicken pieces to the pot, searing them lightly on all sides for about 5 minutes.
Pour in the chicken broth and crushed tomatoes. Add the diced red bell pepper. Stir to combine and bring to a simmer.
Cover the pot and cook on a gentle simmer for 30 minutes, stirring occasionally, until the chicken is tender and the sauce has thickened.
Stir in lemon juice, salt, and black pepper. Adjust seasoning to taste.
Garnish with fresh parsley before serving.
This dish pairs well with a side of whole grain bulgur or a simple green salad to keep with Mediterranean diet principles.
Nutrition Facts
Calories |
2122 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 64.2 g | 82% | |
| Saturated Fat | 13.9 g | 70% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 771 mg | 257% | |
| Sodium | 4479 mg | 195% | |
| Total Carbohydrate | 74.1 g | 27% | |
| Dietary Fiber | 17.9 g | 64% | |
| Total Sugars | 35.5 g | ||
| Protein | 298.3 g | 597% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 434 mg | 33% | |
| Iron | 19.6 mg | 109% | |
| Potassium | 4948 mg | 105% | |
*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.
