Recipes · Ethiopian · Main Courses
Doro Wat (Spicy Chicken Stew)
One serving has 729 kcal and 42 g protein, and at least a fifth of a woman's daily need of selenium (102%), pyridoxine (90%), niacin (76%), cobalamin (70%), phosphorus (69%) and vitamin A (63%). Ready in 75 minutes.
- Preparation: 15 min
- Cooking: 60 min
- Makes: 1 serving (511 g)
- Difficulty: Hard
- Diets: Gluten-free, High protein, Low carb
- Contains: dairy, egg, poultry
Ingredients
- 200 g Chicken thighs, skin-on, raw
- 50 g Eggs, whole, raw
- 100 g Onions, raw
- 15 g Ghee
- 10 g Tomato paste
- 5 g Garlic, raw
- 1 g Ginger, ground
- 4 g Paprika
- 4 g Cayenne pepper
- 0.3 g Cardamom
- 0.2 g Cloves
- 1 g Salt
- 120 g Water
Method
- Boil the egg for 9-10 minutes until hard-boiled, then cool, peel and set aside.
- Melt the ghee in a pot and cook the onion over medium-low heat for 20-25 minutes, stirring often, until deeply softened and almost a paste.
- Add the garlic, ginger, paprika, cayenne, cardamom and cloves, and cook for 1-2 minutes until fragrant.
- Stir in the tomato paste, then add the chicken pieces and turn to coat.
- Add the water and salt, cover, and simmer for 30-35 minutes, turning occasionally, until the chicken is very tender and cooked through (juices run clear, 74 °C/165 °F) and the sauce is thick and deep red.
- Nestle the peeled egg into the stew for the last 5 minutes to warm through, then serve hot with injera.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 729 kcal | 34% |
| Carbohydrates | 19.2 g | |
| Water | 391 mL | |
| Fiber | 5 g | 17% |
| Protein | 42.4 g | 88% |
| Tryptophan | 0.44 g | |
| Threonine | 1.8 g | |
| Isoleucine | 1.9 g | |
| Leucine | 3.3 g | |
| Lysine | 3.5 g | |
| Methionine | 1.1 g | |
| Cystine | 0.52 g | |
| Phenylalanine | 1.7 g | |
| Tyrosine | 1.4 g | |
| Valine | 2 g | |
| Histidine | 1.1 g | |
| Fat | 54.4 g | |
| Monounsaturated | 20.2 g | |
| Polyunsaturated | 9.2 g | |
| Docosahexaenoic Acid (DHA) | 0.04 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 8 g | |
| Saturated | 20.2 g | |
| Trans-Fats | 0.19 g | |
| Cholesterol | 420 mg | |
| Calcium | 101 mg | 10% |
| Copper | 0.3 mg | 33% |
| Iron | 4.3 mg | 24% |
| Magnesium | 75.2 mg | 24% |
| Manganese | 0.96 mg | 53% |
| Phosphorus | 485 mg | 69% |
| Potassium | 936 mg | 20% |
| Selenium | 56.1 µg | 102% |
| Sodium | 641 mg | |
| Zinc | 3.9 mg | 48% |
| Thiamin (vitamin B1) | 0.26 mg | 24% |
| Riboflavin (vitamin B2) | 0.66 mg | 60% |
| Niacin (vitamin B3) | 10.6 mg | 76% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 28% |
| Pyridoxine (vitamin B6) | 1.2 mg | 90% |
| Folate (vitamin B9) | 56.2 µg | 14% |
| Cobalamin (vitamin B12) | 1.7 µg | 70% |
| Choline | 257 mg | 61% |
| Vitamin A | 441 µg | 63% |
| Vitamin C | 14.3 mg | 19% |
| Vitamin D (D2 + D3) | 47 IU | 8% |
| Vitamin E | 4.2 mg | 28% |
| Vitamin K | 14 µg | 16% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.5 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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