Grilled chicken is an all-American summer classic that's perfect for a picnic or a scorching hot barbecue. You'll love this grilled buttermilk version as it's gluten-free and nut-free. What's more they're slowly marinated for hours making it super moist and tender.
8-12 chicken drumsticks or thighs
300ml (10 fl oz) buttermilk
4 garlic cloves, crushed
1 tsp dried chilli flakes
1 tbsp maple syrup
1. Put the chicken pieces in a large bowl or re-sealable bag. Add the remaining ingredients and mix well. Cover or seal and marinate in the fridge for at least 4 hours, but no longer than 24 hours.
2. Remove the chicken from the marinade and discard the remaining liquid.
3. Arrange the chicken evenly on a large baking dish, season well, and cook under a hot grill for 15-20 minutes or until cooked through, making sure to turn the pieces at least once during cooking.
4. If cooking on a barbecue place on the barbecue on a medium/high heat. Cook for 10-12 minutes; turning regularly until they are cooked through. Cut one of the pieces of chicken with a sharp knife to make sure no pink meat remains before serving.
Carbohydrate 6.5g Protein 59.2g Fibre 0.6g Fat 20g
From a Tesco Real Food idea here
How about serving with a mix of different salads ...
All the best Jan