Buttermilk Chicken with Sweet Corn Sauce

April Lowe


Today I thought I would share with you one of my  favorite chicken recipes!  This recipe comes from the Canyon Ranch Spa and is not only a healthy choice, but delicious!   Canyon Ranch has some of the most mouth-watering lower-calorie, low-fat recipes I’ve ever tried.  They know how to make a dish healthy without sacrificing taste. 

This chicken recipe has only 260 calories, 7 grams of fat, and 30 grams of protein per serving.  And if you are not a corn sauce fan, then it can have even less calories without the sauce.  Those of you who like corn chowder (Aaron) may like the corn sauce!  I personally love to make a batch or double batch of this chicken without the sauce and slice it up, refrigerate it, and use it throughout the week for salads and other meals.  The seasoning is so flavorful and it is a good substitute for crispy breaded chicken.  Here it is.  Bon Appetit!

• 4 skinless, boneless chicken breast halves (if you get bone-in then de-bone them) – trim fat
• 1/4 c. low fat buttermilk
• pinch black pepper

Batter:

• 3/4 c. all-purpose flour
• 1 1/4 tsp. paprika
• 3/4 tsp. salt (I  like sea salt)
• 1/2 tsp. garlic powder
• 1/2 tsp. onion powder
• 1/4 tsp. celery seed
• 1/2 tsp. dry mustard
• 1 tsp. olive oil

Sweet Corn Sauce:

• 1/2 c. fresh or frozen corn kernels
• 1 Tbsp. fresh minced garlic
• 1/4 c. diced onion
• 1 1/4 tsp. olive oil
• 1 tsp. minced jalapeno pepper
• 2 Tbsp. minced red bell pepper
• 1 1/2 c. chicken stock (homemade if possible)
• 1 Tbsp. honey
• 1/2 tsp. salt
• pinch black pepper
• 1/4 tsp. chopped fresh thyme
• 2 tsp. fresh lemon juice

1. With a meat mallet, pound chicken breast on a flat surface between 2 sheets waxed paper until about 1/2 inch thick.  In shallow glass baking dish combine chicken with buttermilk and black pepper.  Cover and refrigerate at least 2 hours.
2. In a medium saute pan, saute corn, garlic and onions in olive oil over medium heat until onions begin to turn translucent.  Add jalapeno and red bell pepper and cook for 30 more seconds.  Add chicken stock and cook until you reduce liquid by half.  Season with honey, salt and pepper, thyme, and lemon juice.  Transfer to blender and puree briefly.  Set aside.
3. In medium bowl, combine all ingredients for the batter except olive oil.  Dredge each marinated chicken breast (marinated in the buttermilk and black pepper) in the seasoned flour batter mixture until all sides are coated generously.
4. Heat olive oil in large saute pan and add chicken breasts.  Over medium heat, cook chicken for 3-5 minutes on each side until golden.  When chicken is fully cooked, juices run clear when meat is pierced with a fork.  Serve each chicken breast with 1/4 c. sweet corn sauce.  Makes 4 servings.  It’s good served with sauteed mustard greens.

Nutrition Facts:  4 Servings

Each servings contains:  260 calories, 23 grams carbohydrates, 7 grams fat, 73 mg cholesterol, 30 grams protein, 496 mg sodium, 2 grams fiber