I’ve got to say… I’ve been holding off on making chicken wings for a lot of reasons. Mostly because I don’t like to eat meat off the bone, and also it can be pretty tricky to make wings in a better-for-you way. That’s probably because most wings are deep fried and the closest thing I have to that is an air-fryer which isn’t quite the same.
I came across a little trick though that helps baked chicken get nice and crispy brown on the outside and yet still juicy on the inside. So, these aren’t ‘battered’ boneless wings but they are still crisp and loaded with intense garlic and parmesan flavor!
These Garlic Parmesan Boneless Chicken Wings are probably not ‘finger food’, but most boneless wings aren’t anyway since they’re pretty saucy. I served mine with some homemade potato wedges and a side salad. No dipping sauce required!
I made mine with the 2 teaspoons of crushed red pepper, and they were pretty hot. So if you have any sort of sensitive taste for spicy things you should start out with just the 1 teaspoon.
TheSkinnyFork.com This delicious baked version of Garlic Parmesan Boneless Chicken Wings is good enough to rival any out there! Homemade seasoning and sauce that are out of this world. Prep Time: 40 Minutes Minutes • Cook Time: 40 Minutes
Servings: 6 • Serving Size: 1/6th Prepared • Calories: 221 • Fat: 8 g • Saturated Fat: 2 g • Carb: 8 g • Fiber: 1 g • Protein: 29 g • Sugar: 4 g • Sodium: 362 mg
Seasoning:
• 2 Tsp. Salt
• 1-2 Tsp. Red Pepper Flakes
• 1 Tsp. Marjoram
• 1 Tsp. Dried Basil
• 1 Tsp. Dried Oregano
• 1 Tsp. Dried Thyme
• 1 Tsp. Ground Black Pepper
Sauce:
• 1 Garlic Bulb
• 1 Tsp. Extra Virgin Olive Oil
• 1/4 C. Plain Fat Free Greek Yogurt
• 1/4 C. Light Mayonnaise
• 2 Tbsp. Grated Parmesan Cheese
• 1 Tbsp. Light Corn Syrup
• 1 Tbsp. Apple Cider Vinegar
• 1 Tbsp. Seasoning (*See above.)
• 1 Tsp. Lemon Juice
• 1 1/2 Lb. Chicken Tenders
Directions:
Preheat the oven to 350 degrees F. and cut the tip of the garlic off to leave the cloves exposed.
Drizzle with the 1 Tsp. olive oil and wrap it up in foil.
Place it in the oven to bake for about an hour to roast.
While the garlic is roasting, whisk together the ingredients for the seasoning; 2 Tsp. salt, 2 Tsp. red pepper, 1 Tsp. marjoram, 1 Tsp. basil, 1 Tsp. oregano, 1 Tsp. thyme, and 1 Tsp. pepper.
Cut the chicken tenders in half (or don’t!) and and place in a large ziplock back to season with about 2 Tbsp. of the seasoning; place in the fridge to marinate for at least 30 minutes and up to overnight.
Once the garlic is done roasting, allow it to cool slightly before removing the roasted garlic cloves from the bulb (It should squeeze right out.)
Place the roasted garlic, 1/4 C. greek yogurt, 1/4 C. mayo, 2 Tbsp, parmesan cheese, 1 Tbsp. corn syrup, 1 Tbsp. apple cider vinegar, the remaining 1 Tbsp. of seasoning, and 1 Tsp. lemon juice together in the cup for an immersion blender or regular blender. Puree down until smooth and creamy; cover and place in the fridge to keep cool.
Once the chicken has marinated, preheat the oven to 400 degrees F. and line a baking sheet with foil or a silicone baking mat for easy clean up. Place a wire rack or two over the baking sheet and set aside.
Remove the chicken from the fridge and toss to coat lightly with cornstarch. Dust off any loose remaining cornstarch and place on the prepared wire rack on the baking sheet.
Give a light spritz of non-stick baking spray and place in the oven to bake for 20 minutes.
Remove from the oven, flip the pieces of chicken over, give them another spritz of non-stick spray, and bake for another 20 minutes.
Once done and cooked through to temperature, remove from the oven and toss to coat with the parmesan garlic sauce.
Serve right away to enjoy!
Step-by-Step Photos:
Nutritional Claims: High Protein • Low Carb • Sugar Conscious • Gluten Free • Wheat Free • Peanut Free • Tree Nut Free • Soy Free • Fish Free • Shellfish Free • Pork Free • Red Meat Free • Crustacean Free • Celery Free • Sesame Free • Lupine Free • Mollusk Free • Alcohol Free