5.0 from 39 votes
Cast Iron Skillet Buttermilk Light Fried Chicken
Crunchy Buttermilk Oven Fried Chicken that is made with skinless chicken breast and coated in saltines makes for the most surprising, amazing "fried" chicken you'll eat. The fact that it is both a "light" recipe and cooked in butter makes it truly AMAZING.
Prep Time
8 hrs
Cook Time
mins
Total Time
8 hrs 35 mins
Servings: 4 servings
Calories: 413 kcal
Course:
Main Course
Cuisine:
American
Ingredients
- 1 cup low-fat buttermilk
- 1 teaspoon Tabasco sauce
- 4 bone-in chicken breast halves skinned
- 1/2 cup all-purpose flour
- 1/3 cup ground saltines (I have tried unsalted ones, trust me, use regular)
- 3/4 teaspoon kosher salt
- 1/2 teaspoon freshly ground black pepper
- 4 tablespoons butter
- Canola oil spray
Instructions
- Add the buttermilk and tabasco sauce in a bowl or ziploc bag with the chicken and marinate for at least 4 hours (I marinate overnight but even if you toss it together before heading out to work it will be PERFECT when you get home at night).
- Preheat oven to 425º F.
- Combine flour and saltine crumbs in a shallow dish.
- Take chicken out of buttermilk mixture and sprinkle with salt and pepper (mostly on the top side since there isn't much in the way of meat on the bone-y side.
- Dredge chicken in flour mixture, shaking off excess; set aside.
- Really press the top of the chicken into the mixture to get a nice crust on top.
- Melt butter in a large cast iron or nonstick skillet over medium-high heat.
- Add chicken to pan, meat side down and cook 4-5 minutes or until golden brown.
- Spray the bone-y side quickly with canola oil spray so that it can crisp up in the oven too once we turn it over.
- Turn chicken over, and bake at 425° for 30-35 minutes or until cooked through.
- You don't cook the bone-y side of the chicken on your stovetop, so don't worry about the butter all being gone by the time the top is cooked.
Cup of Yum
Notes
- Adapted from Cooking Light
- Cooking Light
Nutrition Information
Calories
413kcal
(21%)
Carbohydrates
19g
(6%)
Protein
43g
(86%)
Fat
17g
(26%)
Saturated Fat
9g
(45%)
Cholesterol
148mg
(49%)
Sodium
895mg
(37%)
Potassium
786mg
(22%)
Fiber
1g
(4%)
Sugar
3g
(6%)
Vitamin A
432IU
(9%)
Vitamin C
4mg
(4%)
Calcium
82mg
(8%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 413
% Daily Value*
| Calories | 413kcal | 21% |
| Carbohydrates | 19g | 6% |
| Protein | 43g | 86% |
| Fat | 17g | 26% |
| Saturated Fat | 9g | 45% |
| Cholesterol | 148mg | 49% |
| Sodium | 895mg | 37% |
| Potassium | 786mg | 17% |
| Fiber | 1g | 4% |
| Sugar | 3g | 6% |
| Vitamin A | 432IU | 9% |
| Vitamin C | 4mg | 4% |
| Calcium | 82mg | 8% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.