Cast Iron Fried Chicken Dinner (Lower Calorie than you think )

1 cup low-fat buttermilk 
1 teaspoon tabasco sauce 
4 bone-in chicken breast halves, skinned 
½ cup all-purpose flour 
⅓ cup ground saltines (I have tried unsalted ones, trust me, use regular) 
teaspoon kosher salt 
½ teaspoon freshly ground black pepper 
4 tablespoons butter Canola Oil Spray 

 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). 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.
recipe source here