Sun-Dried Tomato Chicken Bowl (Printer-friendly)

Vibrant Mediterranean bowl with marinated chicken, fluffy rice, and fresh greens

# What You'll Need:

→ Chicken & Marinade

01 - 4 boneless, skinless chicken breasts (approximately 1.3 pounds)
02 - 1/3 cup sun-dried tomatoes in oil, drained and finely chopped
03 - 2 tablespoons sun-dried tomato oil reserved from jar
04 - 2 cloves garlic, minced
05 - 1 tablespoon fresh basil, chopped or 1 teaspoon dried basil
06 - 1 tablespoon fresh parsley, chopped or 1 teaspoon dried parsley
07 - 1 teaspoon dried oregano
08 - 1/2 teaspoon salt
09 - 1/4 teaspoon black pepper
10 - Juice of 1/2 lemon

→ Rice

11 - 1 1/2 cups long-grain white rice
12 - 3 cups water
13 - 1/2 teaspoon salt

→ Fresh Greens & Toppings

14 - 4 cups mixed salad greens such as arugula, spinach, or lettuce
15 - 1/2 cup cherry tomatoes, halved
16 - 1/4 cup crumbled feta cheese, optional
17 - 1/4 cup toasted pine nuts, optional

# How to Make It:

01 - In a bowl, combine sun-dried tomatoes, sun-dried tomato oil, garlic, basil, parsley, oregano, salt, pepper, and lemon juice. Add chicken breasts and coat thoroughly. Marinate for at least 15 minutes, up to 2 hours for enhanced flavor development.
02 - Rinse rice under cold water. In a saucepan, bring water and salt to a boil. Add rice, cover, reduce heat to low, and simmer for 15 minutes until tender. Remove from heat and let stand covered for 5 minutes. Fluff gently with a fork.
03 - Heat a large skillet or grill pan over medium-high heat. Cook marinated chicken for 6 to 7 minutes per side until golden and cooked through, reaching an internal temperature of 165°F. Allow chicken to rest for 5 minutes, then slice.
04 - Divide cooked rice among four serving bowls. Top each bowl with sliced chicken, mixed salad greens, and cherry tomatoes. Add crumbled feta cheese and toasted pine nuts if desired.
05 - Drizzle with additional sun-dried tomato oil or fresh lemon juice. Serve immediately while warm.

# Expert Advice:

01 -
  • The chicken stays impossibly tender and absorbs flavor like a sponge, which honestly shocked me the first time I nailed it.
  • You can prep the marinade while your rice cooks, so there's almost no actual work happening simultaneously.
  • It's naturally gluten-free and flexible enough to swap ingredients based on what you have or what you're craving that day.
02 -
  • Don't skip resting the chicken after cooking—those 5 minutes let the juices redistribute so every slice stays tender instead of dry, and it's the difference between good and unforgettable.
  • The rice ratio and timing I'm giving you works on most home stoves, but if yours runs hot, start checking at 13 minutes because overcooked rice becomes glue and there's no recovery from that.
03 -
  • If chicken seems dry while cooking, lower the heat slightly—medium-high can turn into too-high depending on your stove, and gentle heat cooks it through without drying it out.
  • Taste the marinade before adding chicken and adjust salt or lemon to your preference, because that's when you can still control the flavor instead of being committed once the chicken is coated.
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