1 1/2 cups low-fat buttermilk
1 tbsp cayenne pepper sauce
1 tsp garlic powder
5 lbs bone-in chicken pieces, skins removed
3 cups cornflake crumbs
1/3 cup white whole wheat flour or almond flour
1 tsp dried thyme
Line a baking sheet with foil and top with a wire rack. In a large bowl, mix buttermilk, hot sauce and garlic powder. Add chicken and toss to coat. Allow to stand for 1 hour.
Heat oven to 400-degrees.
In a separate bowl, mix cornflakes, flour and thyme. Working with one piece at a time, coat with cooking spray. Bake at 400-degrees until golden and chicken is no longer pink in the center near the bone, 30-40 minutes. Tent with foil if browning too quickly. If foil is used, remove during last 5 minutes of baking time.
Yield: 6 servings Per Serving; 423 Calories, 38g Protein, 43g carbs, 451mg sodium
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