Fried Chicken Without the Frying or Fat

Ingredients

• 1/2 cup fat-free buttermilk
• 1 large egg white
• 2 teaspoons hot red pepper sauce
• 4 (6 ounces) chicken breast halves, boneless and skinless
• 1 cup prepared cornflake cereal, crushed finely
• 2 teaspoons paprika
• 1 teaspoon dried thyme
• 1 teaspoon garlic powder
• 1 teaspoon kosher salt
• Olive oil cooking spray
• 1/2 cup buttermilk
• 1 tablespoon Dijon mustard
• 2 cloves garlic, minced
• 1 teaspoon hot sauce, such as Tabasco
• 2 3/4 pounds chicken legs, skin removed, fat trimmed
• 1/2 cup whole-wheat flour
• 2 tablespoons sesame seeds
• 1 1/2 teaspoons paprika
• 1 teaspoon dried thyme leaves
• 1 teaspoon baking powder
• 1/8 teaspoon salt, or to taste
• Freshly ground pepper, to taste