3 (3 lb) whole chicken, cut into 8 pieces, with breasts, halved
1 In a bowl, combine the buttermilk, garlic, rosemary, 2 tablespoons salt, pepper and 2 teaspoons. Arrange the chicken pieces on two or three baking sheets. Pour half of the buttermilk mixture over chicken;
2 turn the chicken and pour the buttermilk mixture remaining on them.Refrigerate overnight, turning chicken occasionally. Half an hour before cooking, remove the chicken from the refrigerator. Preheat the grill and coat the grill with olive oil.
3 Remove chicken from baking sheets, pat them dry with paper towels.Grill the chicken breasts and drumsticks on direct heat for 10 minutes, being sure the skin side is facing the heat.
4 Turn and cook over indirect heat, covered, until a thermometer in the thigh registers 165 degrees F., about 15 minutes. Grill chicken wings over direct heat, turning frequently for about 15 minutes, or until cooked through.
Healthy Cooking Tips
Remove the Skin and Fat
Whenever you prepare chicken or any other type of meat, you should remove the skin and fat before cooking. Not only will you leave yourself the best-tasting portions, you will be able to avoid plenty of unwanted calories and unhealthy fat.
If you prepare your meals from cookbooks or family recipes, add only half the amount of oil listed - or less - to all of your dishes. Though many cooking oils - such as olive, safflower, sesame and canola - contain unsaturated fats that can help lower cholesterol levels, these additives can also pack plenty of calories that can jeopardize your weight loss goals. If you consume these oils in moderation, you will be able to obtain the healthy benefits, retain the taste of your meals and stick to your weight loss goals.
Coat Your Pans with Cooking Spray or Chicken Broth
One of the easiest ways to avoid excess consumption of such cooking oils is to use cooking sprays and chicken broth instead. When sautéing meat or vegetables on the stovetop, coat your pans with a fat-free cooking spray or healthy chicken broth instead of traditional oils. Once you perfect the simple art of healthy sautéing, you will be able to enjoy meals that are not only healthier, but more delicious.
Rather than dousing your meals with unhealthy amounts of salt, you should also try to learn the art of cooking with fresh spices. Not only will spices add an incredible amount of flavor to your meals, you can season your food without worrying about the potentially dangerous effects of salt. However, be careful of packaged seasoning mixes as many contain excessive amounts of salt, destroying the benefit of using different spices.
Even if you follow all of the previous tips, using the wrong cooking methods can ruin the healthy benefits of your meals. As a result, you should avoid such cooking methods as frying. Instead, try steaming your vegetables and cooking your meats on a grill or in the oven. Your microwave also represents a healthy solution, as most foods can be cooked thoroughly without the use of oils or fatty cooking additives.