Chargrilled Caribbean Chicken
Succulent drumsticks with a crisp, Caribbean 'jerk seasoning' coating are popular in Jamaica. Here they are grilled, but you can barbecue them in summer, or bake them in the oven if you prefer. Team with low fat yogurt and a crisp green salad for a satisfying main course.
- 8 plump chicken drumsticks each about 7 oz
for the 'jerk' marinade:
- 3 - 4 allspice berries
- 1 tsp freshly grated nutmeg
- 1 tsp ground cinnamon
- pinch of ground cloves
- 1/2 small red onion peeled and finely grated
- 5 spring onions finely sliced
- 1 red chilli deseeded and finely chopped
- finely grated zest and juice of 1 large lime
- salt and freshly ground black pepper
- very low fat natural yogurt
- lime wedges
- For the marinade, put the allspice berries in a small, dry, non-stick frying pan and place on a medium heat for 3 - 4 minutes, shaking the pan frequently, until the berries give off an aroma.
- Remove from the heat and place in a large mortar. Add the nutmeg, cinnamon and cloves, and grind with the pestle to a powder.
- Add the red onion, spring onions, chilli, lime zest and juice, salt and pepper. Pound the mixture to a thick paste.
- Slash the chicken drumsticks several times with a sharp knife and rub the 'jerk' marinade all over them. Place in a shallow non-metal dish, cover and marinate in the refrigerator for at least 1 hour, or up to 24 hours.
- When ready to cook, preheat the grill to high. Place the drumsticks on the grill rack and cook under the grill for 15 - 20 minutes, turning occasionally, until cooked through. To test whether the chicken is cooked, insert a thin metal skewer or knife tip into the thickest part and check that the juices run clear.
- Serve the drumsticks hot, with very low fat yogurt and lime wedges. Accompany with a crisp green salad.
Calories: 447 kcal
Carbohydrates: 6 g
Protein: 48 g
Saturated Fat: 7 g
Trans Fat: 1 g
Cholesterol: 245 mg
Sodium: 281 mg
Potassium: 714 mg
Fiber: 2 g
Sugar: 2 g
Vitamin A: 391 IU
Vitamin C: 25 mg
Calcium: 55 mg
Iron: 2 mg