Low Fat Doro Wat

Savor the rich, aromatic flavors of Ethiopian cuisine with this Low Fat Doro Wat recipe—a lighter take on the traditional spicy chicken stew. Made with tender, boneless chicken thighs marinated in zesty lemon juice, caramelized onions, and a robust blend of garlic, ginger, and authentic berbere spice, this dish delivers all the warmth and depth of classic Doro Wat without the excess fat. A slow simmer in a tomato-infused, low-sodium chicken broth ensures the chicken is melt-in-your-mouth tender, while hard-boiled eggs absorb the vibrant, spiced sauce for a truly satisfying bite. Perfectly balanced and packed with bold flavors, this healthier version pairs beautifully with injera, flatbread, or rice for a wholesome, comforting meal. Ready in just under two hours, it’s a must-try for anyone seeking a nutritious twist on Ethiopian-inspired cuisine!

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:90 mins

Total Time:110 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

While the chicken is marinating, finely dice the red onions and mince the garlic cloves. Prepare the ginger by grating it.

Step 3

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.

Step 4

Add the minced garlic and grated ginger to the pot with the onions, cooking for another 2 minutes until fragrant.

Step 5

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.

Step 6

Add the tomato paste to the onion mixture, stirring well to incorporate, and cook for another 5 minutes until the mixture darkens slightly.

Step 7

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.

Step 8

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.

Step 9

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.

Step 10

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.

Step 11

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

Serving size	(1754.9g)

Amount per serving	% Daily Value*
Calories	2058.9

Total Fat 117.1g	0%
Saturated Fat 28.8g	0%
Polyunsaturated Fat 6.3g
Cholesterol 1572mg	0%
Sodium 3502.4mg	0%
Total Carbohydrate 57.5g	0%
Dietary Fiber 11.7g	0%
Total Sugars 23.3g
Protein 190.8g	0%

Vitamin D 242IU	0%
Calcium 339.0mg	0%
Iron 12.9mg	0%
Potassium 2936.3mg	0%

*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.

Source of Calories

Fat: 51.5%

Protein: 37.3%

Carbs: 11.2%