This healthy buttermilk chicken salad recipe serves up delicious buttermilk fried chicken, without the frying and on a bed of greens. Using salt in the brine to draw moisture into the chicken, buttermilk to tenderize and a heap of herbs for fresh flavor, this healthy chicken salad is perfect for an easy dinner or for a potluck.

David Bonom
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • To prepare buttermilk brine: Combine buttermilk, sugar, shallots, 4 cloves garlic, 1 tablespoon salt, 1 tablespoon oregano, 1 1/2 teaspoons thyme, rosemary, Worcestershire sauce and 1/2 teaspoon pepper in a bowl. Stir until the sugar and salt dissolve.

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  • 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 chicken: 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.

  • Meanwhile, preheat a grill to 400 degrees F or build a fire in a charcoal grill and let it burn down to medium heat (about 400 degrees F).

  • Oil the grill rack (see Tips). Grill the chicken with the lid closed, turning once, until an instant-read thermometer inserted into the thickest portion of the chicken registers 165 degrees F, 4 to 6 minutes per side. Remove to a clean cutting board and let rest 5 minutes before slicing.

  • To prepare salad: Whisk the remaining 4 tablespoons oil, vinegar, 1 teaspoon oregano (and/or thyme), 1 teaspoon garlic, Dijon, 1/4 teaspoon salt and pepper in a large bowl. Add greens and toss with the vinaigrette. Divide salad among 4 plates and top each with sliced chicken.

Tips

Make Ahead Tip: 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.

Nutrition Facts

321.9 calories; protein 26g 52% DV; carbohydrates 7.4g 2% DV; exchange other carbs 0.5; dietary fiber 3g 12% DV; sugars 3.5g; fat 20.7g 32% DV; saturated fat 3.4g 17% DV; cholesterol 63.6mg 21% DV; vitamin a iu 3787.1IU 76% DV; vitamin c 23.2mg 39% DV; folate 163.6mcg 41% DV; calcium 120.7mg 12% DV; iron 2.7mg 15% DV; magnesium 58.5mg 21% DV; potassium 679.7mg 19% DV; sodium 651.6mg 26% DV; thiamin 0.2mg 16% DV; added sugar 1g.