Healthy southern fried chicken

About 12 chicken thighs, boneless and skin removed

For the coating:

75g plain flour and 75g Cornmeal (polenta, gives a nice crunch)

2 tsp garlic powder

2 tsp smoked paprika

1 tsp dried Italian seasoning

1 tsp flaky sea salt and 1 tsp freshly ground black pepper

Low cal oil for spraying

For the marinade:

200ml buttermilk

1 tbsp Worcestershire sauce

½ tsp freshly ground black pepper

1 tsp flaky sea salt

½ tsp onion granules

½ tsp dried Italian herbs

For the coleslaw:

120g plain Greek yoghurt (fat-free)

60g light mayonnaise 

1 tbsp white wine vinegar

2 tsp sugar

1 tsp Dijon mustard

½ tsp salt

¼ tsp black pepper

200g finely shredded green cabbage

100g finely shredded red cabbage (optional)

200g shredded carrots

1 small red onion

1 tbsp granulated sugar (optional to cut through sharpness)

To serve:

Potato wedges