Moderate nutritional value
Ethiopian chicken and egg stew in a spicy onion and berbere sauce.
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.
| Nutrient | Value | DV |
|---|---|---|
| Protein | 11g | 19.6% |
| Fat | 8.7g | 12.4% |
| Carbs | 7.6g | 2.5% |
| Simple Sugars | 2.66g | Estimate |
| Complex Carbs | 3.04g | Estimate |
| Fiber | 1.9g | 7.6% |
| Water | 71g | 2.8% |
| Calories | 150 | 6.7% |
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| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 4.14 | g | 20.7% |
| Monounsaturated | 2.71 | g | 10.8% |
| Polyunsaturated | 0.98 | g | 7.5% |
| Omega-3 | 0.294 | g | Estimate |
| EPA | 2 | mg | 0.2% |
| DHA | 8 | mg | 0.9% |
| Omega-6 | 0.686 | g | Estimate |
| Trans | 0.21 | g | 10.5% |
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 | 3.43 | mg |
| Vitamin E | 0.98 | mg |
| Selenium | 14.5 | mcg |
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 104 | mcg | 11.6% |
| vitamin B1 | 0.063 | mg | 5.3% |
| vitamin B2 | 0.174 | mg | 13.4% |
| vitamin B3 | 2.23 | mg | 13.9% |
| vitamin B6 | 0.25 | mg | 14.7% |
| vitamin B9 | 14.3 | mcg | 3.6% |
| vitamin B12 | 0.336 | mcg | 14.0% |
| vitamin C | 3.43 | mg | 3.8% |
| vitamin D | 0.275 (11 IU) | mcg | 1.8% |
| vitamin E | 0.976 | mg | 6.5% |
| vitamin K | 3.57 | mcg | 3.0% |
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 33.1 | mg | 3.3% |
| iron | 1.14 | mg | 6.3% |
| magnesium | 22.3 | mg | 5.6% |
| phosphorus | 128 | mg | 18.3% |
| potassium | 266 | mg | 10.2% |
| sodium | 282 | mg | 12.3% |
| zinc | 1.13 | mg | 10.3% |
| copper | 0.077 | mg | 8.6% |
| manganese | 0.196 | mg | 8.5% |
| selenium | 14.5 | mcg | 26.4% |
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 307 | mg | 43.9% | 159% |
| Isoleucine | 521 | mg | 37.2% | 144% |
| Leucine | 904 | mg | 33.1% | 123% |
| Lysine | 958 | mg | 45.6% | 165% |
| Methionine | 448 | mg | 42.7% | 161% |
| Phenylalanine | 864 | mg | 49.4% | 174% |
| Threonine | 506 | mg | 48.2% | 167% |
| Tryptophan | 127 | mg | 45.4% | 159% |
| Valine | 548 | mg | 30.1% | 113% |
Values per 100 g
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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.
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.
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.
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.
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.
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.
Serve hot on injera, with one egg and two pieces of chicken per portion.