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.
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.
Serving Size: 3-4 oz. chicken
207 calories; protein 30.1g; carbohydrates 1.5g; sugars 1.3g; fat 8.1g; saturated fat 2.1g; cholesterol 116.4mg; vitamin a iu 41.8IU; vitamin c 0.4mg; folate 5.6mcg; calcium 28.8mg; iron 1.2mg; magnesium 29.9mg; potassium 303.3mg; sodium 295.6mg; thiamin 0.1mg; added sugar 1g.