Chicken in Buttermilk by Linda Larsen
Buttermilk is an excellent marinade ingredient. It is slightly acidic, so it tenderizes the meat and adds a cool tang to chicken.
Serves 6
Calories: 409.38
Fat: 10.77 grams
Saturated Fat: 3.46 grams
Cholesterol: 133.46 mg
Sodium: 591.01 mg
1 tablespoon olive oil
2½ pound chicken, cut into serving pieces
¼ cup flour
6 green onions, chopped
3 (14-ounce) cans diced tomatoes, drained
2 cups low-fat buttermilk
1 teaspoon dried dill weed
1 teaspoon sugar
½ teaspoon salt
⅛ teaspoon white pepper
1 cup plain low-fat yogurt
⅓ cup grated Parmesan cheese
Remove skin from chicken; sprinkle with flour. Heat olive oil in large skillet over medium heat. Add chicken and brown on both sides, turning once, about 10 minutes. Add half of the green onions to skillet; cook for 2 minutes longer.
In a food processor, combine tomatoes, buttermilk, dill, sugar, salt, and pepper; process until smooth. Pour over chicken and bring to a boil. Cover, reduce heat to low, and simmer until chicken is tender, about 20 to 25 minutes.
Add yogurt and cheese and stir well. Simmer for 10 minutes longer to blend flavors. Garnish with remaining green onions and serve immediately.
Coating Chicken
When you remove the skin from chicken, it's important to coat the exposed flesh with something when sautéing or pan frying. A thin coating of flour will help hold in the juices and will protect the flesh from the heat. You can leave the skin on chicken when you're cooking it, then remove the skin before you eat it to avoid most of the fat.
