Doro Wat

Moderate nutritional value

Ethiopian chicken and egg stew in a spicy onion and berbere sauce.

Doro Wat — photo 1

Doro wat is the Ethiopian festive stew of chicken pieces and hard-boiled eggs simmered in a thick sauce of slowly cooked red onions, spiced clarified butter (niter kibbeh) and berbere chili blend, eaten with injera. A 350 g portion with one egg has about 525 kcal, 39 g protein and 30 g fat, 14.5 g of it saturated, plus about 990 mg sodium. Halving the niter kibbeh saves about 80 kcal and 5.5 g saturated fat.

High proteinLow carb

Macronutrients Distribution

Protein: 11g (40.3%)
Fat: 8.7g (31.9%)
Carbs: 7.6g (27.8%)
Fiber: 1.9g

Basic Nutritional Info

NutrientValueDV
Protein11g19.6%
Fat8.7g12.4%
Carbs7.6g2.5%
Simple Sugars2.66gEstimate
Complex Carbs3.04gEstimate
Fiber1.9g7.6%
Water71g2.8%
Calories1506.7%

Glycemic Index

Low (0-55) Medium (56-69) High (70+)
30

Click to view full GI ranking →

Fatty Acids Composition

Fatty AcidAmountUnitDV
Saturated4.14g20.7%
Monounsaturated2.71g10.8%
Polyunsaturated0.98g7.5%
Omega-30.294gEstimate
EPA2mg0.2%
DHA8mg0.9%
Omega-60.686gEstimate
Trans0.21g10.5%

Antioxidants

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.

CompoundAmountUnit
Vitamin C3.43mg
Vitamin E0.98mg
Selenium14.5mcg

Vitamins

VitaminAmountUnitDV
vitamin A104mcg11.6%
vitamin B10.063mg5.3%
vitamin B20.174mg13.4%
vitamin B32.23mg13.9%
vitamin B60.25mg14.7%
vitamin B914.3mcg3.6%
vitamin B120.336mcg14.0%
vitamin C3.43mg3.8%
vitamin D0.275 (11 IU)mcg1.8%
vitamin E0.976mg6.5%
vitamin K3.57mcg3.0%

Minerals

MineralAmountUnitDV
calcium33.1mg3.3%
iron1.14mg6.3%
magnesium22.3mg5.6%
phosphorus128mg18.3%
potassium266mg10.2%
sodium282mg12.3%
zinc1.13mg10.3%
copper0.077mg8.6%
manganese0.196mg8.5%
selenium14.5mcg26.4%

Essential Amino Acids

Amino AcidAmountUnitDVDIAAS
Histidine 307mg43.9%159%
Isoleucine 521mg37.2%144%
Leucine 904mg33.1%123%
Lysine 958mg45.6%165%
Methionine 448mg42.7%161%
Phenylalanine 864mg49.4%174%
Threonine 506mg48.2%167%
Tryptophan 127mg45.4%159%
Valine 548mg30.1%113%

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Values per 100 g

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Allergens

DairyEggs

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Main Difficulty: Medium Servings: 6 Total: 135 min

Ingredients

  • Chicken drumsticks and thighs, skin removed 1.2 kg
  • Lemon juice 2 tbsp
  • Red onions, very finely chopped 1.2 kg
  • Niter kibbeh (spiced clarified butter) 1/2 cup (110 g)
  • Berbere spice blend 1/2 cup (60 g)
  • Garlic, minced 6 cloves (25 g)
  • Fresh ginger, grated 2 tbsp (20 g)
  • Water 500 ml
  • Eggs, hard-boiled and peeled 6 large
  • Salt 2 tsp
  • Ground korarima or cardamom 1/2 tsp
  • Ground black pepper 1/2 tsp
Prep
30 min
Cook
105 min

Instructions

  1. 1

    Rub the chicken pieces with the lemon juice and 1 tsp of the salt, cut 2-3 shallow slashes in each piece and set aside for 20 minutes.

  2. 2

    Put the onions in a large heavy pot without any fat and cook over medium-low heat for 25-30 minutes, stirring often, until soft, dry and golden; add a spoonful of water if they start to catch.

  3. 3

    Stir in the niter kibbeh and cook for 5 minutes, then add the berbere and cook for 10 minutes more, stirring, adding a splash of the water if the paste sticks.

  4. 4

    Add the garlic and ginger and cook for 2 minutes, then add the chicken, turn it in the sauce and pour in the remaining water.

  5. 5

    Cover partly and simmer on low heat for 40-45 minutes, stirring now and then, until the chicken is tender and the sauce is thick and dark red.

  6. 6

    Make a few shallow cuts in each egg, add the eggs with the remaining salt, the korarima and pepper, and simmer for 10 minutes so the eggs take on the color of the sauce.

  7. 7

    Serve hot on injera, with one egg and two pieces of chicken per portion.