Name: Buttermilk-Brined Chicken
Cook time: 50 min
Total time: 300 min
Ingredients: 4 cups buttermilk (see Tips); 0.25 cup sugar; 2 shallots, finely chopped; 8 cloves garlic, minced; 2 tablespoons salt; 2 tablespoons chopped fresh oregano; 1 tablespoon fresh thyme leaves; 1 tablespoon chopped fresh rosemary; 1 tablespoon Worcestershire sauce; 1 teaspoon freshly ground pepper; 4 to 4 1/2 pounds bone-in chicken parts (thighs, drumsticks and/or breasts), skin removed; 1 tablespoon extra-virgin olive oil

Buttermilk-Brined Chicken

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This healthy buttermilk chicken recipe has all the flavor of buttermilk fried chicken without the frying. Using salt in the brine to draw moisture into the chicken, buttermilk to tenderize and a heap of herbs for fresh flavor, this easy chicken marinade creates unbelievably delicious fried chicken.

By David Bonom

Updated on November 12, 2016

Cook Time:

50 mins

Additional Time:

4 hrs 10 mins

Total Time:

5 hrs

Servings:

Yield:

8 servings

Nutrition Profile:

Diabetes Appropriate Gluten-Free Healthy Aging Heart Healthy High-Protein Low Added Sugars Low Carbohydrate Low Sodium Low-Calorie

Jump to Nutrition Facts

Ingredients

4 cups buttermilk (see Tips)
¼ cup sugar
2 shallots, finely chopped
8 cloves garlic, minced
2 tablespoons salt
2 tablespoons chopped fresh oregano
1 tablespoon fresh thyme leaves
1 tablespoon chopped fresh rosemary
1 tablespoon Worcestershire sauce
1 teaspoon freshly ground pepper
4 to 4 1/2 pounds bone-in chicken parts (thighs, drumsticks and/or breasts), skin removed
1 tablespoon extra-virgin olive oil

Directions

To prepare buttermilk brine: Combine buttermilk, sugar, shallots, garlic, salt, oregano, thyme, rosemary, Worcestershire sauce and 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 chicken: Remove the chicken from the brine (discard the brine) and pat dry with paper towels. Rub 1 tablespoon oil 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, 28 to 30 minutes total for breast halves; 32 to 36 minutes for thighs and drumsticks.

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 (per serving)

207	Calories
8g	Fat
2g	Carbs
30g	Protein

Nutrition Facts
Servings Per Recipe 8
Serving Size 3-4 oz. chicken
Calories 207
% Daily Value *
Total Carbohydrate 2g	1%
Total Sugars 1g
Added Sugars 1g	2%
Protein 30g	60%
Total Fat 8g	10%
Saturated Fat 2g	11%
Cholesterol 116mg	39%
Vitamin A 42IU	1%
Vitamin C 0mg	0%
Folate 6mcg	1%
Sodium 296mg	13%
Calcium 29mg	2%
Iron 1mg	7%
Magnesium 30mg	7%
Potassium 303mg	6%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.