1. 1/2 cup skim or one percent milk
2. 1 cup cornflakes, crushed
3. 1 1/2 tablespoons onion powder
4. 1 1/2 teaspoons garlic powder
5. 2 teaspoons black pepper
6. 2 teaspoons dried red pepper, crushed
7. 1 teaspoon ground ginger
8. 8 chicken pieces, skin removed

1. Combine spices with cornflakes and place in a plastic bag.
2. Wash chicken, pat dry. Dip chicken into milk, shake to remove excess milk, then put in bag with seasonings and crumbs.
3. Refrigerate chicken for 1 hour.
4. Spray cookie sheet with cooking spray and then place chicken on cookie sheet. 
5. Cover with aluminum foil and bake 40 minutes. 

Calories: 110
Fat: 4 g
Cholesterol: 42.5 mg
Sodium: 52.5 mg
Carbohydrate: 2 g
Dietary fiber: 0 g
Protein: 16 g