Mediterranean Diet Doro Wat

Experience the warm, comforting flavors of "Mediterranean Diet Doro Wat," a vibrant twist on Ethiopia's beloved chicken stew, reimagined with Mediterranean-inspired principles. This recipe features tender, bite-sized pieces of chicken simmered to perfection in a robust, spice-infused sauce made with aromatic berbere spice blend, turmeric, and ginger. A medley of nutrient-rich ingredients, including tomatoes, bell peppers, and fresh parsley, ensures a wholesome dish packed with flavor and color. Cooked in heart-healthy olive oil and brightened with a hint of lemon juice, this modern take on Doro Wat pairs beautifully with whole grain bulgur or a crisp green salad to complement its Mediterranean flair. Ready in just over an hour, this one-pot meal is the perfect balance of tradition, nutrition, and bold, mouthwatering taste.

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:45 mins

Total Time:65 mins

Servings: 6

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

Directions

Step 1

Cut the chicken breasts into bite-sized pieces and set aside.

Step 2

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.

Step 3

Add the minced garlic and ginger paste, cooking for another minute until fragrant.

Step 4

Stir in the berbere spice mix and ground turmeric, coating the onions well. Cook for 2-3 minutes to toast the spices.

Step 5

Add the chicken pieces to the pot, searing them lightly on all sides for about 5 minutes.

Step 6

Pour in the chicken broth and crushed tomatoes. Add the diced red bell pepper. Stir to combine and bring to a simmer.

Step 7

Cover the pot and cook on a gentle simmer for 30 minutes, stirring occasionally, until the chicken is tender and the sauce has thickened.

Step 8

Stir in lemon juice, salt, and black pepper. Adjust seasoning to taste.

Step 9

Garnish with fresh parsley before serving.

Step 10

This dish pairs well with a side of whole grain bulgur or a simple green salad to keep with Mediterranean diet principles.

Nutrition Facts

Serving size	2276.1 grams (2276.1g)

Amount per serving	% Daily Value*
Calories	2122

Total Fat 64.20g	82%
Saturated Fat 13.90g	70%
Polyunsaturated Fat 2.70g
Cholesterol 771mg	257%
Sodium 4479mg	195%
Total Carbohydrate 74.10g	27%
Dietary Fiber 17.90g	64%
Total Sugars 35.50g
Protein 298.30g	597%

Vitamin D 9IU	45%
Calcium 434mg	33%
Iron 20mg	109%
Potassium 4948mg	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.

Source of Calories

Fat: 27.9%

Protein: 57.7%

Carbs: 14.3%