Sun-Dried Tomato Chicken Bowl (Printable Version)

Tender marinated chicken with sun-dried tomatoes over rice and fresh greens for a vibrant Mediterranean meal.

# What You'll Need:

→ Chicken & Marinade

01 - 4 boneless, skinless chicken breasts (about 1.3 lbs)
02 - 1/3 cup sun-dried tomatoes in oil, drained and finely chopped
03 - 2 tablespoons sun-dried tomato oil
04 - 2 cloves garlic, minced
05 - 1 tablespoon fresh basil, chopped
06 - 1 tablespoon fresh parsley, chopped
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
15 - 1/2 cup cherry tomatoes, halved
16 - 1/4 cup crumbled feta cheese (optional)
17 - 1/4 cup toasted pine nuts (optional)

# Directions:

01 - In a mixing bowl, combine sun-dried tomatoes, sun-dried tomato oil, minced garlic, basil, parsley, oregano, salt, pepper, and lemon juice. Add chicken breasts and coat thoroughly with marinade. Allow to marinate for at least 15 minutes, or up to 2 hours for enhanced flavor development.
02 - Rinse rice under cold running water until water runs clear. In a saucepan, bring 3 cups water and 1/2 teaspoon salt to a boil. Stir in rice, cover with lid, reduce heat to low, and simmer for 15 minutes until tender. Remove from heat and let stand covered for 5 minutes. Fluff with a fork.
03 - Heat a large skillet or grill pan over medium-high heat. Place marinated chicken breasts in pan and cook 6 to 7 minutes per side until golden brown and internal temperature reaches 165°F. Allow chicken to rest for 5 minutes, then slice into strips.
04 - Divide cooked rice evenly among four serving bowls. Top each bowl with sliced chicken, mixed salad greens, halved cherry tomatoes, and optional crumbled feta cheese and toasted pine nuts.
05 - Drizzle bowls with additional sun-dried tomato oil or fresh lemon juice as desired. Serve immediately while components are at optimal temperature.

# Expert Suggestions:

01 -
  • The chicken stays impossibly juicy because the oil and acidity in the marinade do the work while you're doing something else.
  • It feels restaurant-worthy but comes together faster than ordering delivery.
  • Everything can be prepped ahead, making it perfect for those weeks when you're too tired to think about dinner.
02 -
  • Don't skip the resting step after cooking the chicken—those 5 minutes are what keeps it from turning into dry, stringy meat, and it genuinely changes the whole eating experience.
  • The marinade needs at least 15 minutes to do anything, but if you have 2 hours, take it—the longer the chicken sits, the more those sun-dried tomato flavors soak in and intensify.
03 -
  • If you don't have fresh herbs, dried ones work perfectly fine—just use about half the amount since they're more concentrated, and stir them into the oil a minute before adding the chicken so they have time to bloom.
  • The sun-dried tomato oil leftover in your bowl at the end is liquid gold for salad dressings or dipping bread, so don't drain it or waste it.
Go Back