This healthy buttermilk chicken breast recipe has all the flavor of buttermilk fried chicken without the frying. The herb sauce recipe brings together mint, basil and ground coriander—perfect for serving with the chicken, or make extra and toss with pasta.
Active Time: 20 minutes |
Total Time: 5 hours 20 minutes
To prepare buttermilk brine: Combine buttermilk, sugar, shallots, 8 cloves garlic, 2 tablespoons salt, oregano, thyme, rosemary, Worcestershire sauce and 1 teaspoon pepper in a bowl. Stir until the sugar and salt dissolve.
To marinate chicken: Place chicken in a sealable gallon-size plastic bag. Pour in the brine mixture, seal and refrigerate for at least 4 hours and up to 12 hours.
To prepare sauce: Combine basil, mint, 1 clove garlic, vinegar, oil, coriander, 1/2 teaspoon salt and 1/8 teaspoon pepper in a small bowl. Let stand at least 1 hour before serving (or cover and refrigerate for up to 3 days).
To prepare chicken: Preheat a gas grill to medium or build a fire in a charcoal grill and let it burn down to medium heat (about 400°F).
Remove the chicken from the brine (discard the brine) and pat dry with paper towels. Rub 1 tablespoon oil all over the chicken and let stand at room temperature for at least 10 minutes and up to 30 minutes.
Oil the grill rack (see Tips). Grill the chicken, with the lid closed, until an instant-read thermometer inserted into the thickest portion of the chicken registers 165°F, 4 to 6 minutes per side. Serve the chicken with the herb sauce.
Per serving :
12 g Fat;
2 g Sat;
8 g Mono;
63 mg Cholesterol;
2 g Carbohydrates;
24 g Protein;
0 g Fiber;
682 mg Sodium;
256 mg Potassium
0 Carbohydrate Serving
Tips & Notes
Make Ahead Tip: Cover and refrigerate the herb sauce for up to 3 days. Serve cold or at room temperature. Brine the chicken (Step 2) for up to 12 hours.
Buttermilk is a thick, tangy cow’s-milk dairy product great for baking, salad dressings and marinades. Low-fat and nonfat versions can be used interchangeably in most recipes. Look for it in quart containers in the dairy section of the supermarket. In a pinch, you can make a substitute, mix 1 tablespoon lemon juice or vinegar into 1 cup low-fat or nonfat milk.
Once the grill is heated, oil a folded paper towel, hold it with tongs and rub it over the hot rack right before placing the chicken on the grill.