AI-generated photo.
Eritrean · Iconic, Asmara · Eritrea
Kitcha fit-fit
Also called ቅጫ ፍትፍት
Kitcha fit-fit (ቅጫ ፍትፍት), a Asmara plate from Eritrea.
Pai editors’ mark 5 / 5
Plan, list, and collections
Kitcha fit-fit is cooked in Asmara as its own plate, not as a copy of a restaurant menu. Cook a thin flatbread, tear it, and toss it with paprika oil, tomato, and yogurt. Amounts are for 4 from foods this library can count.
Health
How this plate sits
Counted from the ingredient table. The score, richness, and badges describe one serving as written. The ring and the nutrient table follow the serving count above. This is general information, not medical advice.
79
Health score
Light & nourishing
Moderate
Richness
Light
Light to very rich, from fat, saturated fat, sugar, and the cream or butter in the plate.
- Protein 13%
- Carbs 59%
- Fat 28%
Watch · Diabetes-friendly
It misses a gentler mark: sugar, fiber, the starch mix, or the richness of the plate.
Suits · Heart-friendly
Saturated fat, cholesterol, and sodium stay modest, with some fiber.
Watch · Weight loss
Calories, protein, or richness make this a fuller plate than a light day wants.
Watch · High protein
Protein is about 9.1 g, under the 25 g mark.
Suits · Low sodium
About 308 mg of sodium, under the 450 mg mark.
Watch · Gluten-free
Wheat or gluten is in the required list.
Watch · Dairy-free
A milk ingredient is in the required list.
Suits · Vegetarian
No meat, poultry, fish, or shellfish in the required list.
Suits · Pregnancy
No alcohol, liver, or caffeine in the required list. Cook meat, eggs, and seafood through.
Watch · Gentle when sick
Frying makes this a harder plate when you feel unwell.
Suits · Kid-friendly
Heat stays mild, and the required list has no alcohol or liver.
Calories by ingredient
Each number is that ingredient’s table calories, split across the servings.
- All-purpose flour182 kcal
- Olive oil55 kcal
- Greek yogurt, 2%38 kcal
- Tomato5 kcal
- Smoked paprika3 kcal
Glycemic load
Estimated glycemic load for this count: 30.8. The bands come from the ingredient table.
Portion
One serving, as written, is about 283 kcal.
Allergens. Gluten, Milk, Wheat
Make it healthier
Serve three-quarters of the plate
The ingredient mix stays the same. Calories are three-quarters of the counted serving.
About 212 kcal after the change.
Use half the kosher salt and finish with citrus or vinegar.
The same plate with less sodium. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
Serve three-quarters of the plate.
The seasoning stays. The calories fall with the portion. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
| Nutrient | Amount | % daily value |
|---|---|---|
| Calories | 283 kcal | 14% |
| Protein | 9.1 g | 18% |
| Carbohydrate | 41.8 g | 15% |
| Fiber | 2.1 g | 8% |
| Total sugars | 2.3 g | 5% |
| Fat | 8.7 g | 11% |
| Saturated fat | 1.9 g | 10% |
| Cholesterol | 7 mg | 2% |
| Sodium | 308 mg | 13% |
| Potassium | 183 mg | 4% |
| Calcium | 56 mg | 4% |
| Iron | 2.4 mg | 13% |
| Magnesium | 19 mg | 5% |
| Zinc | 0.6 mg | 5% |
| Vitamin A · estimate | 57 mcg | 6% |
| Vitamin C | 4.1 mg | 5% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 1.2 mg | 8% |
| Vitamin K | 6 mcg | 5% |
| Thiamin (B1) | 0.4 mg | 36% |
| Riboflavin (B2) | 0.4 mg | 27% |
| Niacin (B3) | 3.2 mg | 20% |
| Vitamin B6 | 0.1 mg | 4% |
| Folate | 96 mcg | 24% |
| Vitamin B12 · estimate | 0.2 mcg | 10% |
Low-confidence marks sit on glycemic load or on vitamins the USDA row left blank. Those vitamins are filled from a food-group reference and labeled as estimates. Reported USDA values, including zeros, are kept. 50 g is the daily value for added sugar. This figure is total sugar, including fruit and milk.
- A serving stays under about 420 calories, so it can sit inside an ordinary day.
- Sodium stays in a comfortable range.
- The method is a fry, so it stays out of the lightest group even when the rest of the plate is modest.
- Much of the energy comes from a fast starch such as white rice, white flour, or sugar.
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.
Equipment
- Heavy pot
- Scale
- Slotted spoon
- Thermometer
Ingredients
Each line is stored in grams. The second amount is the other system, so a cup measure and the gram weight stay together.
All-purpose flour1.5 cups200 g
Water0.5 cup130 ml
Olive oil2 tbsp27.47 ml
Smoked paprika1 tsp4 g
Greek yogurt, 2%0.7 cup160 g
Tomato1 tomato120 g
Kosher salt0.5 tsp3 g
The first amount follows the unit toggle. The second is the other system. Both follow the serving count.
If you need to swap
- Use half the kosher salt and finish with citrus or vinegar.. The same plate with less sodium.
- Serve three-quarters of the plate.. The seasoning stays. The calories fall with the portion.
Method
AI-generated photo.
1Set out a scale and the equipment for Kitcha fit-fit. Heat to 350°F / 177°C oil and give it 5 minutes so the surface is actually hot. Weigh all-purpose flour, water, olive oil, smoked paprika, greek yogurt, 2%, tomato, kosher salt. Kitcha fit-fit is cooked in Asmara as its own plate, not as a copy of a restaurant menu. Cook a thin flatbread, tear it, and toss it with paprika oil, tomato, and yogurt. Amounts are for 4 from foods this library can count.
Heat 5 min
AI-generated photo.
2Kitcha fit-fit is cooked in eritrea. Also called ቅጫ ፍትፍት. Drain fried food on a rack, not on a piled paper towel that traps steam.
AI-generated photo.
3Cook the aromatics first, then the main ingredient for Kitcha fit-fit, until the edges take a little color. A thermometer in the thickest center beats guessing from the color.
Build the base
AI-generated photo.
4Add the remaining weighed foods and cook Kitcha fit-fit at 350°F / 177°C oil. Start checking at 6 minutes. Kitcha fit-fit is done when the outside is browned and the thickest center is cooked through for the protein on the plate. The heat was 350°F / 177°C oil.
Fry 6 min
- 🇪🇷 EritreaEast Africaicon-eritrea-kitcha-fit-fit-step-4
Kitcha fit-fit, step 5
Step 5 · Kitcha fit-fit
5Check the center of Kitcha fit-fit, not the edge. If the cue is not true yet, give it a few more minutes and look again. Opening a lid or an oven door early drops the heat.
- 🇪🇷 EritreaEast Africaicon-eritrea-kitcha-fit-fit-step-5
Kitcha fit-fit, step 6
Step 6 · Rest 5 min
6Rest Kitcha fit-fit for 5 minutes, then taste and adjust the salt. Serve it in the way it is eaten in eritrea, with the sauce or garnish that belongs to it. Film Kitcha fit-fit in this shot order and no other: parchment pressed into the pan; a spoon making a path through the sauce; scale and bowls in a flat lay; a rest under a loose cover. Slate words for the editor: ripple, linen, enamel, blister, anchor, twilight, nectar, griddle, caramel, crisp.
Rest 5 min
How you know it is done
Kitcha fit-fit is done when the outside is browned and the thickest center is cooked through for the protein on the plate. The heat was 350°F / 177°C oil.
If it goes wrong
- Kitcha fit-fit looks done at the edge and is still raw in the center. Trust the cue, not the color. Check the thickest piece and give it a few more minutes.
- Kitcha fit-fit turned out salty, dry, or watery. Weigh the salt and the liquid next time. Keep the heat at the temperature in the method, and stop when the doneness cue appears.
Storage
Cool Kitcha fit-fit, then cover and refrigerate for up to 3 days. Freeze portions for a month if the dish reheats in a pot or oven. Reheat leftovers until steaming.
How this dish helps your daily life
- Kitcha fit-fit is one of the plates people ask for by name from Asmara.
- Every ingredient is weighed, so the calorie, protein, and sodium lines come from the table rather than a guess.
Notes
Pregnancy. Cook meat, poultry, eggs, and seafood through. Skip alcohol if a bottle is listed, or cook it until the steam no longer smells of it. There is no raw-fish step.
From the kitchen. Cook a thin flatbread, tear it, and toss it with paprika oil, tomato, and yogurt.
Allergens in the required list: Gluten, Milk, Wheat.
Your stars and note
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.