Low-Cal Ethiopian Chicken Wat

Low-Cal Ethiopian Chicken Wat

Chicken wat is Ethiopia’s beloved spicy stew, built on a slow-cooked onion base perfumed with berbere spice. This lean version uses chicken breast and a modest amount of oil while keeping the deep, complex heat that makes the dish iconic.

Ingredients

• 6 oz boneless skinless chicken breast, cubed
• 1 large onion, finely chopped
• 3 garlic cloves, minced
• 1 tbsp grated fresh ginger
• 2 tbsp berbere spice blend
• 1 tbsp tomato paste
• 1 tbsp olive oil
• 3/4 cup cooked brown rice
• 1 tbsp lime juice (optional)
• 1 tbsp chopped scallions (optional)

Instructions

1. Heat olive oil in a pot over medium-low heat.
2. Add the chopped onion and cook 10 minutes, stirring often, until deeply softened and golden.
3. Stir in the garlic, ginger, and berbere spice; cook 2 minutes until fragrant.
4. Add the tomato paste and 1/2 cup water, stirring into a thick sauce.
5. Add the chicken pieces and coat thoroughly in the sauce.
6. Cover and simmer 15 minutes until the chicken is tender and cooked through.
7. Squeeze in lime juice and adjust salt to taste.
8. Serve over brown rice, topped with scallions.

Nutrition Facts

Tips

• The long onion cook is non-negotiable; it’s the sweet base that balances the berbere.
• Find berbere at spice shops, or blend paprika, cumin, coriander, fenugreek, and cayenne.
• Traditionally served with injera; brown rice keeps it lower-calorie and accessible.