Sun-Dried Tomato Chicken Bowl

There's something about sun-dried tomatoes that stops me mid-task every time I open a jar. That concentrated sweetness, the way the oil catches the light—I found myself standing in my kitchen one Tuesday afternoon, staring at a half-empty jar left over from a dinner party, wondering what to do with it. Instead of letting it fade into the back of the fridge, I threw together a marinade, grabbed some chicken breasts, and an hour later I was eating something so vibrant and effortless it felt like cheating. This bowl became my answer to those moments when you want something that tastes like you spent hours cooking but actually demands barely any effort.

I remember making this for my coworker Sarah one afternoon—she'd mentioned being tired of the same old salads, and I brought it to our lunch break still warm in a container. The way her face lit up when she tasted it, the surprised pause before she said 'wait, you made this?'—that's when I knew it wasn't just dinner, it was the kind of meal that reminds people why they love eating.

Ingredients

• Boneless, skinless chicken breasts (4, about 600 g): The marinade soaks into the meat best when it's even and reasonably thin; if they're particularly thick, gently pound them so the flavor penetrates all the way through.
• Sun-dried tomatoes in oil (1/3 cup, 50 g, drained and finely chopped): Don't waste that precious oil in the jar—reserve it as your liquid gold for the marinade and drizzling.
• Sun-dried tomato oil (2 tablespoons reserved from jar): This carries more flavor than neutral oil and sets the whole dish apart from ordinary chicken bowls.
• Garlic (2 cloves, minced): Fresh garlic matters here; it sharpens the sweetness of the tomatoes and keeps everything from tasting one-note.
• Fresh basil and parsley (1 tablespoon each, or 1 teaspoon dried): These herbs wake up the dish; if you only have dried, use about half the amount since dried herbs are more concentrated.
• Dried oregano (1 teaspoon): A quiet workhorse that ties the Mediterranean flavors together without shouting.
• Salt and black pepper (1/2 teaspoon and 1/4 teaspoon): Taste the marinade before adding the chicken—you might need slightly more depending on how salty your sun-dried tomatoes are.
• Lemon juice (from 1/2 lemon): The acid balance is crucial; it prevents the dish from feeling heavy and helps the marinade penetrate the chicken.
• Long-grain white rice (1 1/2 cups, 300 g): A neutral base that lets the chicken shine; rinsing it first prevents the pot from becoming gluey.
• Water (3 cups, 720 ml): The ratio matters—too much and you'll end up with mushy rice, too little and it'll be crunchy.
• Mixed salad greens (4 cups, 120 g): Arugula brings a peppery note that plays beautifully against the sweet tomatoes, but spinach or soft lettuce work just as well.
• Cherry tomatoes (1/2 cup, 80 g, halved): These add freshness and a little acidity that balances the richness of the marinated chicken.
• Feta cheese (1/4 cup, 30 g, crumbled, optional): If you use it, choose a good quality block and crumble it yourself rather than buying pre-crumbled for better texture and flavor.
• Toasted pine nuts (1/4 cup, 25 g, optional): The toasting step is non-negotiable; raw pine nuts taste almost nothing like toasted ones, which develop a warm, nutty sweetness.

Instructions

Make the marinade and coat the chicken:

In a bowl, stir together the sun-dried tomatoes, that reserved oil, minced garlic, herbs, salt, pepper, and lemon juice until it looks like a loose paste. Lay your chicken breasts on a cutting board and give each one a gentle pounding with the flat side of your knife to even out the thickness—this helps everything cook at the same rate. Slide the chicken into the marinade and turn it a few times so each piece gets thoroughly coated, paying special attention to any thinner spots.

Let it rest while you start the rice:

Set the marinating chicken somewhere cool while you tackle the rice. Rinse your rice under cold running water, swirling it with your fingers for about 30 seconds until the water runs mostly clear—this washes away excess starch that would make it sticky. In a saucepan, bring water and salt to a full rolling boil, then add the rice and give it one good stir.

Cook the rice low and slow:

Cover the saucepan, turn the heat down to low, and set a timer for 15 minutes. The steam inside the pot does the work; resist the urge to peek or stir. When the timer goes off, all the water should be absorbed and the rice should look tender and fluffy.

Let the rice finish:

Turn off the heat but leave the pot covered for exactly 5 minutes—this allows the grains to settle and any remaining steam to be fully absorbed. Then fluff it gently with a fork, breaking up any clumps.

Cook the chicken until it's golden and cooked through:

Get a large skillet or grill pan hot over medium-high heat—you want it hot enough that the chicken sizzles immediately when it hits the pan. Lay each breast smooth-side down and don't touch it for about 6 to 7 minutes; you're building a golden crust. Flip it gently and cook for another 6 to 7 minutes on the other side, until an instant-read thermometer poked into the thickest part reads 74°C (165°F).

Rest and slice:

Lift the chicken onto a plate and let it sit for 5 minutes—this allows the juices to redistribute throughout the meat so it stays tender and juicy when you slice. After resting, slice each breast on a slight angle so the pieces look appealing and feel tender.

Assemble your bowl:

Divide the rice among four bowls, creating a gentle nest. Arrange your sliced chicken on top, then pile on the fresh greens and halved cherry tomatoes. Scatter the feta and pine nuts over everything if you're using them, then drizzle with a little extra sun-dried tomato oil or a squeeze of fresh lemon juice if the mood strikes.

Save

There was an evening when my partner came home earlier than usual and caught the smell of sun-dried tomatoes and basil before even opening the door. 'Is that the bowl?' they asked, already reaching for a plate, and I realized at that moment that food becomes more than fuel when it's something people recognize and want. This dish earned its place in our regular rotation in that single question.

Why This Bowl Feels Special

Most marinated chicken recipes feel like a chore—soy sauce and ginger and hours of waiting. This one shifts the whole mood because sun-dried tomatoes bring sweetness and body without needing overnight soaking, and the fresh greens at the end give you a textural contrast that makes every bite interesting. It's the kind of meal that tastes like you're treating yourself without requiring special effort or hard-to-find ingredients.

A Note on Customization

I love this bowl exactly as written, but I've also learned it's forgiving enough to bend to whatever's in your kitchen or on your mood board that day. If you have avocado, slice it and tuck it in. If you've been meaning to try quinoa instead of rice, this is your moment—the warm marinated chicken won't judge. Even swapping in roasted red peppers for some of the tomatoes or adding a handful of olives feels natural and right.

A Few Things That Make a Real Difference

The quality of your sun-dried tomatoes matters more than you'd think—buy them in a jar from a decent brand if you can, since the cheaper jarred ones sometimes taste flat or overly salty. The type of pan you use changes the texture of your chicken too; a grill pan gives you those charred edges that feel elegant and a little fancy, while a regular skillet is just fine if that's what you have. And here's something I wish someone had told me earlier: taste the marinade before adding the chicken, and adjust the salt and lemon juice to your preference, because those flavors only get muted once they hit the meat.

• If your chicken breasts are particularly large or thick, butterflying them (cutting them in half horizontally) makes everything cook more evenly.
• The resting period after cooking is not optional—wrap your instinct to cut into the hot chicken and trust that 5 minutes changes everything.
• Left over rice reheats beautifully the next day with a splash of water, so this meal is perfect for meal prep if you're thinking ahead.

Save

This bowl has become one of those recipes I make when I want to feel like I'm cooking for someone but without stress getting in the way. It tastes brighter and more sophisticated than the quick Tuesday night effort it actually requires.

Recipe FAQs

→ Can I use brown rice instead of white rice?

Yes, brown rice or quinoa work well for extra fiber and nutrients. Adjust cooking time accordingly—brown rice typically takes 30-40 minutes to cook versus 15 minutes for white rice.

→ How long should I marinate the chicken?

Marinate for at least 15 minutes to infuse flavor, but up to 2 hours yields deeper taste. The sun-dried tomato oil, garlic, and herbs penetrate the meat beautifully over time.

→ Is this bowl dairy-free?

The base bowl is naturally dairy-free and gluten-free. Simply omit the optional feta cheese and pine nuts to keep it completely dairy-free while maintaining all the vibrant Mediterranean flavors.

→ Can I prepare components ahead of time?

Absolutely. Marinate the chicken up to 24 hours in advance, cook the rice a day ahead and reheat, and prep your greens and tomatoes. Assemble just before serving for the freshest texture.

→ What other proteins work in this bowl?

Grilled shrimp, salmon, or even chickpeas would complement the sun-dried tomato flavors beautifully. The Mediterranean marinade works well with most proteins and plant-based alternatives.

→ How do I store leftovers?

Store components separately in airtight containers—chicken, rice, and greens each in their own container. Reheat chicken and rice gently, then add fresh greens and toppings when ready to eat. Best within 2-3 days.