JERK CHICKEN WITH PAPAYA AND AVOCADO SALSA

Glazed chicken doesn’t need to have a high-calorie coating, as this flavor-packed Jamaican dry spice rub shows.

SERVES: 4 PREP: 15 MINS COOK: 35 MINS

2¼ pounds small chicken drumsticks, skinned

1 tablespoon olive oil

1 romaine lettuce, leaves separated and torn into pieces (optional)

3 cups baby spinach (optional)

JERK SPICE RUB

1 teaspoon allspice berries, crushed

1 teaspoon coriander seeds, crushed

1 teaspoon mild paprika

¼ teaspoon freshly grated nutmeg

1 tablespoon fresh thyme leaves

1 tablespoon black peppercorns, coarsely crushed

pinch of salt

PAPAYA AND AVOCADO SALSA

1 papaya, halved, seeded, peeled, and cut into cubes

2 large avocados, pitted, peeled, and cut into cubes finely grated zest and juice of 1 lime

½ red chile, seeded and finely chopped

½ red onion, finely chopped

⅓ cup fresh cilantro, finely chopped

2 teaspoons chia seeds

1 Preheat the oven to 400°F. To make the jerk spice rub, mix together all the ingredients in a small bowl.

2 Slash each chicken drumstick two or three times with a knife, then put them in a roasting pan and drizzle with the oil. Sprinkle the spice mix over the chicken, then rub it in with your fingers, washing your hands well afterwards. Roast the chicken for 30–35 minutes, or until browned with piping hot juices that run clear with no sign of pink when the tip of a sharp knife is inserted into the thickest part of a drumstick.

3 Meanwhile, to make the salsa, put the papaya and avocados in a bowl, sprinkle with the lime zest and juice, then toss well. Add the chile, red onion, cilantro, and chia seeds and stir.

4 Toss the lettuce and spinach together, if using. Serve with the chicken and salsa.

THREE CHEERS FOR CHIA

Chia is a good source of omega-3 fats and fiber, and it contains calcium, manganese, and phosphorus. It is thought to have many health benefits, including providing energy, stabilizing blood sugar, aiding digestion, and lowering cholesterol.