Crispy Baked Garlic Parmesan Wings: 45g Protein

Crispy Baked Garlic Parmesan Wings: 45g Protein from CrossFit BC. Oven baked garlic parmesan wings crisped with baking powder, no fryer needed. 45g protein, 375 calories a serving, low carb.

Course:

Appetizer

Cuisine:

American

Prep time:

10 min

Cook time:

45 min

Total time:

55 min

Servings:

4

Ingredients:

11 items

Per serving:

375 kcal, 45g protein, 4g carbs, 20g fat

What you need: 1100 g Chicken wings, split into flats and drums, 1 tbsp Baking powder, 50 g Parmesan, finely grated, 25 g Butter, melted, 5 cloves Garlic, minced, 3 tbsp Fresh parsley, chopped, 1 tsp Dried oregano, 1 tsp Garlic powder, 1 tsp Salt, 0.5 tsp Black pepper, 1 piece Lemon, cut into wedges.

How it comes together: Pat the wings completely dry with paper towel. Take your time here, it matters more than anything else in the recipe. Toss them with the baking powder, garlic powder, salt and pepper until evenly and lightly coated. Arrange them skin side up on a wire rack over a lined tray, with space between each one. Bake at 120C (250F) for 20 minutes.

This recipe comes from the CFBC Test Kitchen, where our coaches cook the meals we actually recommend to members training five to seven days a week. Every recipe lists real ingredients, real timings, and the protein and calorie numbers we use when we build nutrition plans in Olympic Village.