Hard Rock Cafe Blackened Chicken Penne Pasta (Reduced Calorie)

I remember the first time I ever tried blackened chicken. It was at a little cafe downtown, and the aroma alone was enough to draw me in from the street. The spices were bold, the chicken was perfectly cooked, and the creamy pasta was the ideal complement. I immediately knew I had to try and recreate the magic at home – and even better, lighten it up a bit without sacrificing any of that incredible flavor. After many attempts, I finally cracked the code, and I’m so excited to share this healthier version of a restaurant classic with you.

Recipe Overview

• Prep Time: 20 minutes
• Cook Time: 20 minutes
• Total Time: 40 minutes (+ 4 hours to overnight marinating time)
• Servings: 2
• Dietary Type: Reduced Calorie

Ingredients

• 2 tablespoons lemon juice
• 2 tablespoons reduced sodium soy sauce
• 1 tablespoon lime juice
• 1 tablespoon Worcestershire sauce
• 8 ounces boneless skinless chicken breasts
• 1 tablespoon kosher salt
• 1 tablespoon garlic pepper seasoning
• 1 tablespoon white pepper
• 1/2 teaspoon cayenne pepper
• 1/2 teaspoon onion powder
• 1 tablespoon lowfat margarine, melted
• 3 ounces cream cheese, softened
• 2 tablespoons grated fat-free parmesan cheese
• 1/2 teaspoon dried basil
• 1/2 teaspoon dried oregano
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 8 ounces penne pasta, cooked until al dente
• 3/4 cup baby spinach leaves
• 1/4 cup diced tomato
• 1 tablespoon chopped fresh parsley

Equipment Needed

• Medium bowl
• Small bowl
• Grill or broiler
• Saucepan

Instructions

1. Prepare the Marinade: In a medium bowl, combine the lemon juice, reduced sodium soy sauce, lime juice, Worcestershire sauce, and 1 cup of water. Whisk well to combine.
2. Marinate the Chicken: Place the chicken breasts in the marinade, ensuring they are fully submerged. Cover the bowl and refrigerate for at least 4 hours, or preferably overnight. This step is crucial for infusing the chicken with flavor and keeping it moist during grilling.
3. Make the Cajun Seasoning: In a small bowl, combine the kosher salt, garlic pepper, white pepper, cayenne pepper, and onion powder. Mix thoroughly. This spice blend will give the chicken its signature blackened flavor.
4. Preheat the Grill or Broiler: Preheat your grill to medium heat, or preheat your broiler. Ensure the grill grates are clean to prevent sticking. If using a broiler, position the rack so the chicken will be about 4-6 inches from the heat source.
5. Season the Chicken: Remove the chicken breasts from the marinade and discard the marinade. Pat the chicken dry with paper towels. Generously season both sides of the chicken with the Cajun seasoning mixture, pressing lightly to help it adhere.
6. Grill or Broil the Chicken: Grill the chicken until cooked through and no longer pink in the middle, turning once. Grilling time will vary depending on the thickness of the chicken, but it usually takes about 6-8 minutes per side. If using a broiler, broil for about 4-5 minutes per side, watching carefully to prevent burning. The internal temperature of the chicken should reach 165°F (74°C).
7. Slice the Chicken: Once the chicken is cooked, remove it from the grill or broiler and let it rest for a few minutes before slicing it into 5 or 6 slices. This allows the juices to redistribute, resulting in more tender and flavorful chicken.
8. Prepare the Cream Sauce: In a medium bowl, mix the melted lowfat margarine, softened cream cheese, 1 tablespoon of the fat-free parmesan cheese, dried basil, dried oregano, salt, and black pepper until smooth and creamy. Ensure the cream cheese is fully softened to prevent lumps.
9. Combine the Pasta and Sauce: Pour the cream cheese mixture over the cooked penne pasta in the saucepan you cooked the pasta in. Stir well to coat the pasta evenly with the sauce.
10. Add the Spinach and Tomatoes: Stir in the baby spinach leaves and diced tomato into the pasta. Heat thoroughly, stirring occasionally, until the spinach wilts and the tomatoes are warmed through.
11. Serve: Transfer the pasta to a serving bowl. Top with the sliced blackened chicken. Sprinkle with the remaining 1 tablespoon of fat-free parmesan cheese and chopped fresh parsley. Serve immediately.

Expert Tips & Tricks

• Marinating Time: Don’t skimp on the marinating time. The longer the chicken marinates, the more flavorful and tender it will be. Overnight is ideal, but even a few hours will make a difference.
• Cajun Seasoning: Feel free to adjust the amount of cayenne pepper in the Cajun seasoning to your preferred level of spiciness.
• Grilling: To prevent the chicken from sticking to the grill, lightly oil the grates before preheating.
• Cream Cheese: Ensure the cream cheese is fully softened before mixing it with the other ingredients. This will result in a smoother and creamier sauce. If you forget to take it out ahead of time, you can microwave it for a few seconds to soften it, but be careful not to melt it.
• Pasta Water: Reserve about 1/2 cup of the pasta water before draining the pasta. You can add a little bit of the starchy water to the sauce if it seems too thick. This will help it cling to the pasta better.
• Spinach: Add the spinach right at the end to prevent it from becoming mushy. Just stir it in until it wilts.
• Make Ahead: The Cajun seasoning can be mixed ahead of time and stored in an airtight container. The chicken can also be marinated a day in advance.

Serving & Storage Suggestions

Serve this Blackened Chicken Penne Pasta immediately for the best flavor and texture. Garnish with extra fresh parsley and a sprinkle of parmesan cheese for an elegant presentation. This dish pairs well with a crisp green salad or some steamed vegetables.

Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently in a saucepan over low heat, stirring occasionally, until heated through. You may need to add a splash of milk or water to prevent the pasta from drying out. Freezing is not recommended, as the sauce may separate upon thawing.

Nutritional Information

Nutrient	Amount per Serving	% Daily Value
Calories	500 kcal	25%
Total Fat	15g	23%
Saturated Fat	8g	40%
Cholesterol	100mg	33%
Sodium	800mg	33%
Total Carbohydrate	60g	20%
Dietary Fiber	5g	20%
Sugars	5g	–
Protein	40g	80%

Note: Nutritional information is an estimate and may vary based on specific ingredients and portion sizes.

Variations & Substitutions

• Gluten-Free: Use gluten-free penne pasta to make this dish gluten-free.
• Spicier: Add more cayenne pepper to the Cajun seasoning or a pinch of red pepper flakes to the sauce for extra heat.
• Vegetarian: Replace the chicken with grilled portobello mushrooms or black beans for a vegetarian option.
• Dairy-Free: Substitute the cream cheese with a dairy-free cream cheese alternative and the parmesan cheese with a dairy-free parmesan alternative.
• Vegetables: Add other vegetables to the pasta, such as bell peppers, zucchini, or broccoli.

FAQs (Frequently Asked Questions)

Q: Can I use chicken thighs instead of chicken breasts?
A: Yes, you can use chicken thighs, but they may require a slightly longer cooking time. Ensure they are cooked through and the internal temperature reaches 165°F (74°C).

Q: Can I make the sauce ahead of time?
A: The sauce can be made a few hours ahead of time and stored in the refrigerator. However, it’s best to add it to the pasta just before serving to prevent the pasta from becoming soggy.

Q: What can I use instead of penne pasta?
A: Any short pasta shape, such as rotini, farfalle, or fusilli, will work well in this dish.

Q: How can I prevent the cream cheese sauce from being lumpy?
A: Ensure the cream cheese is fully softened before mixing it with the other ingredients. If it’s still lumpy, you can use an immersion blender to smooth it out.

Q: Can I use fresh herbs instead of dried herbs?
A: Yes, fresh herbs will add a brighter flavor to the dish. Use about 1 tablespoon of fresh basil and oregano in place of the dried herbs.

Final Thoughts

This Blackened Chicken Penne Pasta is a fantastic way to enjoy a restaurant-quality meal in the comfort of your own home, without all the extra calories. It’s a flavorful, satisfying, and relatively easy dish to make, perfect for a weeknight dinner or a special occasion. Don’t be afraid to experiment with the seasonings and vegetables to customize it to your liking. I encourage you to give this recipe a try and share your feedback with me – I’d love to hear how it turns out for you! Perhaps pair it with a chilled glass of Pinot Grigio for a truly delightful culinary experience.