Preheat oven to 375° F. Coat a baking sheet with cooking spray. Set aside.
Place the flour in a small bowl. In a second small bowl, whisk together the egg whites and hot sauce. In a third small bowl, mix together the cornmeal, salt-free seasoning, and pepper.
Slice chicken breasts lengthwise into 1-inch strips (this should make 15 strips). Dredge each strip in the flour, shake off the excess, dip in the egg whites, then coat with the cornmeal, and place on the prepared baking sheet.
Once all the chicken strips are coate·d, spray each strip with cooking spray on both sides. Bake 20 minutes.
While the chicken is cooking, preheat a waffle iron according to the manufacturer's directions, and set to high. In a small bowl, whisk together the egg, milk, yogurt, and oil.
In a large bowl, sift together the baking soda, flour, and baking powder.
In another bowl, whip the egg whites to stiff peaks.
Mix the yVet ingredients into· the dry ingredients until combined. Gently fold in the whipped egg whites until combined. Cook th ·e w.affles according· to your waffle iron instructions. For 4-inch waffles, use 1/2 cup batter. Cook the waffles until they are dark golden brown.
Serve 2 waffles with 3 strips of chicken.