Buttermilk-Brined Chicken Breast with Basil-Mint Sauce

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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.

David Bonom
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Ingredients

Directions

  • 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.

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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 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 degrees 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 degrees F, 4 to 6 minutes per side. Serve the chicken with the herb sauce.

Tips

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.

Nutrition Facts

Serving Size: 3 oz. chicken & 2 Tbsp. sauce
Per Serving:
214.5 calories; protein 23.7g 47% DV; carbohydrates 2.2g 1% DV; exchange other carbs; dietary fiber 0.4g 2% DV; sugars 1.3g; fat 11.6g 18% DV; saturated fat 2g 10% DV; cholesterol 63.1mg 21% DV; vitamin a iu 567.7IU 11% DV; vitamin c 2.4mg 4% DV; folate 12.2mcg 3% DV; calcium 49.6mg 5% DV; iron 1.5mg 8% DV; magnesium 30.6mg 11% DV; potassium 255.7mg 7% DV; sodium 692.2mg 28% DV; thiamin 0.1mg 6% DV; added sugar 1g.
Exchanges:

1 1/2 fat, 3 lean meat

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