Sun-Dried Tomato Chicken Bowl

There's something about sun-dried tomatoes that transports me instantly to a sun-soaked kitchen in late August, when a friend handed me a jar of them still glistening with oil and said, "Trust me, make this." What followed was a revelation—tender chicken infused with deep, concentrated tomato flavor, and suddenly weeknight dinner felt like something special. This bowl came together almost by accident, born from wanting to use up rice and greens in my fridge while making that chicken the star. It's become my go-to when I need something that tastes restaurant-quality but doesn't demand hours of fussing around.

I made this for my sister on a random Thursday when she mentioned feeling tired of her usual rotation, and watching her face light up after that first bite reminded me why I love cooking for people. She asked for the recipe immediately, then came back a week later saying she'd made it twice more because it felt doable even on exhausting days. That's when I knew this wasn't just a nice bowl—it was something worth sharing.

Ingredients

• Boneless, skinless chicken breasts (4 pieces, about 600 g): These cook evenly and soak up the marinade beautifully, though you could use thighs if you prefer extra juiciness and don't mind slightly longer cooking time.
• Sun-dried tomatoes in oil (1/3 cup, 50 g), drained and finely chopped: The oil clinging to them is liquid gold—don't waste it, because it becomes your marinade base and adds depth no fresh tomato could replicate.
• Sun-dried tomato oil (2 tablespoons reserved from jar): This is non-negotiable for building flavor; it carries all those concentrated tomato notes directly into the chicken.
• Garlic (2 cloves, minced): Mince it fine so it distributes evenly and creates little pockets of flavor throughout the marinade.
• Fresh basil (1 tablespoon chopped) or dried (1 teaspoon): Fresh is brighter, but dried works when you're not being precious about it, and the flavor still comes through once cooked.
• Fresh parsley (1 tablespoon chopped) or dried (1 teaspoon): This adds a subtle herbal note that rounds out the tomato without overpowering it.
• Dried oregano (1 teaspoon): Don't skimp here—oregano is what makes this feel Mediterranean and keeps it from tasting one-dimensional.
• Salt (1/2 teaspoon) and black pepper (1/4 teaspoon): Season conservatively at first since the sun-dried tomatoes already carry salt, and you can always adjust.
• Lemon juice (from 1/2 lemon): This brightens everything and cuts through the richness; it's what makes people say the bowl tastes fresher than it looks.
• Long-grain white rice (1 1/2 cups, 300 g): Rinsing it removes excess starch so each grain stays separate and fluffy, not gluey.
• Water (3 cups, 720 ml) and salt (1/2 teaspoon) for rice: This ratio is reliable, but every stove behaves differently, so listen for the gentle simmer and adjust heat if it's boiling aggressively.
• Mixed salad greens (4 cups, 120 g): Arugula brings a peppery note that plays beautifully against the sweet chicken, but any tender greens work.
• Cherry tomatoes (1/2 cup, 80 g), halved: These add fresh crunch and brightness, a textural contrast that makes the bowl feel complete.
• Crumbled feta cheese (1/4 cup, 30 g) and toasted pine nuts (1/4 cup, 25 g): Both optional, but they're what I reach for when I want the bowl to feel intentional and finished; the saltiness and nuttiness anchor everything beautifully.

Instructions

Build your marinade and coat the chicken:

Combine sun-dried tomatoes, reserved oil, minced garlic, basil, parsley, oregano, salt, pepper, and lemon juice in a bowl, stirring until it looks like a loose paste. Place chicken breasts flat on a cutting board and coat both sides generously, letting the marinade pool around them, then cover and let sit for at least 15 minutes while you handle the rice—though 2 hours in the refrigerator will reward you with deeper flavor.

Get the rice going:

Rinse rice under cold running water, stirring gently with your fingers until the water runs mostly clear; this removes excess starch that would make the grains stick together. Bring 3 cups of salted water to a boil in a saucepan, add rice, give it one stir, then cover, drop heat to low, and let it sit undisturbed for 15 minutes.

Cook the chicken with golden, caramelized edges:

Heat a large skillet or grill pan over medium-high heat until you can feel the heat radiating when you hold your hand above it, then lay the chicken pieces down and don't touch them for 6 to 7 minutes—this is how you get that gorgeous golden crust. Flip and cook the other side until the thickest part registers 165°F on a thermometer or is no longer pink when you cut into it, about another 6 to 7 minutes, then transfer to a plate and let it rest while you fluff the rice.

Finish the rice and prepare to assemble:

Remove the saucepan from heat and let it stand covered for 5 minutes—this final rest makes rice fluffy rather than dense. Fluff gently with a fork, breaking up any clumps, and taste for salt, adjusting as needed.

Bring it all together in the bowl:

Divide warm rice among four serving bowls, creating a bed that anchors everything. Slice the rested chicken and arrange it over the rice, then pile fresh greens alongside, scatter halved cherry tomatoes, and finish with feta and pine nuts if you're using them.

The final flourish:

Drizzle a small amount of extra sun-dried tomato oil over the top or squeeze fresh lemon if the bowl needs brightness, then serve immediately while the chicken is still warm and the greens haven't wilted.

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My mom once said after eating this that it tasted like I'd learned something about cooking, and I realized it wasn't about technique or ingredients—it was about understanding how flavors work together and not overthinking it. That's what this bowl taught me: sometimes the best meals are the ones where you trust the process and let quality ingredients do most of the talking.

Why This Works as a Complete Meal

Every element here has a purpose beyond just filling the plate. The rice soaks up all the little pools of sun-dried tomato oil, the greens provide something cool and fresh against the warm chicken, and the cherry tomatoes brighten everything so it doesn't feel heavy. The feta and pine nuts are there to add textural contrast and richness, but the bowl stands on its own merit even without them.

How to Make This Ahead

The marinade can be made up to two days before, and honestly, longer marinating times mean deeper flavor—I've left chicken in it overnight with beautiful results. Cook the rice and chicken the day you want to eat it, but you can actually assemble the bowl the morning of if you keep the warm components separate and toss the greens right before eating. Cold leftover chicken and rice works too, though I prefer warming the chicken gently in a pan so it tastes fresh again.

Variations and Swaps That Still Taste Like Home

Brown rice or quinoa replace white rice beautifully if you want more fiber or a nuttier flavor, and honestly, I swap based on mood. Goat cheese is brighter and more tangy than feta if you want something different, or skip dairy entirely for a cleaner taste. I've added avocado, sliced cucumber, roasted bell peppers, and even a soft-boiled egg on top when I felt like making it more elaborate.

• If you can't find sun-dried tomatoes in oil, use the packed-in-salt version and whisk together a marinade with olive oil, garlic, and herbs instead.
• Grilling the chicken over actual flames adds a smoky dimension that's stunning, though a skillet works fine if that's not an option.
• A squeeze of lemon right before eating makes everything taste brighter, so keep half a lemon nearby at the table.

Save

This bowl became my answer to the question, "What should we eat?" because it's nourishing without feeling restrictive, and somehow it tastes better each time I make it. There's something deeply satisfying about a meal that takes less than an hour but feels like you actually took care of yourself and the people eating it.

Recipe FAQs

→ Can I prepare the chicken ahead of time?

Yes, you can marinate the chicken for up to 2 hours in the refrigerator. For longer storage, keep the marinated chicken in an airtight container and cook within 24 hours for best results.

→ What can I use instead of sun-dried tomatoes?

You can substitute with roasted red peppers or add extra fresh cherry tomatoes. The flavor profile will change slightly but still deliver a delicious Mediterranean-inspired dish.

→ Is this dish dairy-free?

The base dish is naturally dairy-free when you omit the feta cheese. Simply skip the feta topping or replace it with nutritional yeast or dairy-free cheese alternatives.

→ Can I use brown rice instead of white?

Absolutely. Brown rice adds extra fiber and nutrients but requires about 40-45 minutes to cook. Adjust your timing accordingly or cook the rice in advance.

→ How do I store leftovers?

Store components separately in airtight containers in the refrigerator for up to 3 days. Keep the rice, chicken, and fresh greens in separate containers to maintain texture and prevent sogginess.

→ What wine pairs well with this bowl?

A crisp Sauvignon Blanc or light rosé complements the Mediterranean flavors beautifully. The acidity cuts through the rich sun-dried tomato oil while enhancing the herbs.