Weight Watchers-Friendly Creamy Garlic Parmesan Chicken Wings
WW Points:

  • The estimated points for the recipe will vary based on specific ingredients and portion sizes. For this version, a reasonable estimate is 4-5 SmartPoints per wing. Adjustments can be made using lower-fat or alternative ingredients.

Ingredients:

For the Chicken Wings:

  • 2 lbs chicken wings (Approx. 20 wings)
  • 1 tbsp olive oil (2 SmartPoints)
  • 1 tsp garlic powder (0 SmartPoints)
  • 1 tsp onion powder (0 SmartPoints)
  • 1 tsp smoked paprika (0 SmartPoints)
  • Salt and pepper, to taste (0 SmartPoints)
  • Fresh parsley, chopped (for garnish) (0 SmartPoints)

For the Garlic Parmesan Sauce:

  • 2 tbsp light butter (4 SmartPoints)
  • 2 cloves garlic, minced (0 SmartPoints)
  • 1/2 cup fat-free half-and-half (2 SmartPoints)
  • 1/2 cup grated Parmesan cheese (3 SmartPoints)
  • 1 tsp Dijon mustard (0 SmartPoints)
  • 1 tsp lemon juice (0 SmartPoints)
  • Salt and pepper to taste (0 SmartPoints)

Total SmartPoints for Entire Recipe: Approximately 20 SmartPoints (for sauce)
Points per Wing (20 wings): Approximately 4-5 SmartPoints

Instructions:

  1. Prepare the Chicken Wings:
    • Preheat your oven to 400°F (200°C).
    • In a large bowl, toss the chicken wings with olive oil, garlic powder, onion powder, smoked paprika, salt, and pepper until evenly coated.
    • Place the wings on a baking sheet lined with parchment paper or a wire rack.
    • Bake in the preheated oven for 35-40 minutes, flipping halfway through, until the wings are crispy and golden brown.
  2. Make the Garlic Parmesan Sauce:
    • While the wings are baking, prepare the sauce.
    • In a medium saucepan, melt the light butter over medium heat.
    • Add the minced garlic and sauté for about 1-2 minutes until fragrant.
    • Pour in the fat-free half-and-half and bring the mixture to a gentle simmer.
    • Gradually whisk in the grated Parmesan cheese, stirring continuously until the cheese is fully melted and the sauce thickens.
    • Stir in the Dijon mustard and lemon juice, and season with salt and pepper to taste.
  3. Coat the Wings:
    • Once the wings are done, transfer them to a large bowl.
    • Pour the garlic Parmesan sauce over the wings and toss until they are evenly coated.
  4. Serve:
    • Transfer the wings to a serving platter, garnish with chopped parsley, and serve with any remaining sauce on the side.
  5. Enjoy!

Tips:

  • For Extra Crispiness: Bake the wings on a wire rack set over a baking sheet to allow air circulation around the wings.
  • Lower Fat Options: Use reduced-fat Parmesan cheese and a butter substitute like light butter to reduce points further.
  • Garnish Ideas: Try adding a sprinkle of extra Parmesan or a squeeze of lemon juice for additional flavor.

Benefits:

  • High Protein: Chicken wings provide a good source of protein, making them a filling choice.
  • Customizable: The recipe can be adjusted with lower-fat ingredients to fit various dietary needs.
  • Flavorful Sauce: The garlic Parmesan sauce adds rich flavor while keeping the recipe relatively low in points.

Nutritional Information (per wing, without additional sauce):

  • Calories: 130 kcal
  • Fat: 7g
  • Carbohydrates: 0g
  • Protein: 14g
  • Fiber: 0g
  • Sugar: 0g

Enjoy your Creamy Garlic Parmesan Chicken Wings while staying within your Weight Watchers goals!