Light Buttermilk Cast Iron Fried Chicken

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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.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.

Many moons ago I signed up for Weight Watchers while I was working a desk job that unwittingly gave me internet access to myrecipes.com and almost nothing else. So when it was time to unwind in the early afternoons (3:00pm doldrums anyone? check out my blog!) I would search myrecipes.com for new Weight Watcher friendly recipes. One day I came across a recipe for Buttermilk Oven-Fried Chicken that I looked at with a side eye thinking there was no way this was going to be a winner. As fate would have it, bone in chicken breast was on sale at Whole Foods for $1.99 a pound (seriously, this was 7 years ago, why I remember this is beyond me!) and so off I went to make this recipe I thought was destined to be a dud.

Let me just tell you. Since that evening I have made this no less than 100 times, maybe even 150 times. This is our go to for “fried” chicken, chicken tenders, and even for chicken fried steak. When I tell you it is craveable, what I mean is you will stand over the pan as it comes out of the oven picking at it, not even wanting to wait until you sit down to eat it. Then you will hover over your child’s plate like a hawk hoping they leave some behind. Craveable!

There are a few twists to this recipe you wouldn’t expect from a “light recipe” or a fried chicken recipe for that matter.

MY OTHER RECIPES


  1. Skinless! Yes, skinless fried chicken and it still has a delicious crunch-able layer
  2. Buttermilk soak, okay fine this one isn’t WAY out there, but it is more unique than most.
  3. Saltine Cracker coating! THIS is the what makes the sauce so awesome (Parks and Recreation reference anyone?)
  4. My favorite, the butter. Yes, a light recipe and it is cooked IN BUTTER. One tablespoon of fat (butter) per serving of this delicious “fried” chicken.

So look, I will accept all side eyed looks at this recipe, if you feel like I am pumping this recipe up and it won’t live up to the hype I challenge you to make it and tell me what you think. Take a bite and tell me you aren’t enjoying the heck out of your meal and smirking to yourself how delicious it is while staying so healthy! I serve them with roasted yukon potatoes and carrots. To roast them off, cut into chunks, spray with canola oil, add garlic salt and roast at 375 for 25-30 minutes.  If you don’t have a double oven, I would roast them on the top rack while the chicken is in the oven at 425 for 20 minutes but be careful they may over brown a bit if they stay in too long. 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.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). 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.
Combine flour and saltine crumbs in a shallow dish. 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.
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. 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.
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. 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.
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. 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.

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.
5 from 13 votes
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Cast Iron Skillet Buttermilk Light Fried Chicken

Prep Time 8 hours
Cook Time 35 minutes
Total Time 8 hours 35 minutes
Servings 4 servings
Author Dinner, then Dessert

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

  1. 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).
  2. Combine flour and saltine crumbs in a shallow dish.
  3. 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.
  4. Dredge chicken in flour mixture, shaking off excess; set aside.
  5. Really press the top of the chicken into the mixture to get a nice crust on top.
  6. Melt butter in a large cast iron or nonstick skillet over medium-high heat.
  7. Add chicken to pan, meat side down and cook 4-5 minutes or until golden brown.
  8. 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.
  9. Turn chicken over, and bake at 425° for 30-35 minutes or until cooked through.
  10. 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.

Recipe Notes

Adapted from Cooking Light

Dinner then Dessert TIPS This recipe makes for a great basic fried chicken. If you want to kick up the flavors or add some spice add in 1/2 teaspoon of cayenne, garlic powder and onion powder to the breading or some herbs you love. One other quick punch of flavor would be Old Bay seasoning. But I can assure you, made as it is in the recipe card will be absolutely delicious!

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.

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.
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.

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