Sun-Dried Tomato Chicken Bowl

There's something about the way sun-dried tomatoes smell when you open that jar that instantly transports you somewhere warm and Mediterranean, even if you're cooking on a Tuesday night in your regular kitchen. I discovered this bowl quite by accident when I had some leftover sun-dried tomatoes and a craving for something that felt both comforting and a little bit fancy. The first time I made it, my partner walked in halfway through cooking and the aroma alone convinced them to skip their usual takeout plans. Now it's become my go-to when I want to feel like I've traveled somewhere without leaving home.

I'll never forget making this for my sister when she was going through a phase of only eating "healthy" foods, as if somehow that made them less delicious. She took one bite, paused, and said, "This doesn't taste like diet food," which honestly felt like the highest compliment. Since then, I've made it dozens of times for people who are skeptical about cooking anything beyond their usual rotation, and it never fails to surprise them.

Ingredients

• Boneless, skinless chicken breasts: Look for breasts that are relatively uniform in thickness, or pound them gently to ensure they cook evenly without drying out.
• Sun-dried tomatoes in oil: The oil is pure liquid gold for this recipe, so don't drain it away—use it in the marinade and as a finishing drizzle.
• Fresh basil and parsley: If you only have dried herbs, use one-third the amount, but fresh herbs will give you that bright, just-picked flavor that makes the difference.
• Long-grain white rice: If you prefer nuttier flavors, brown rice or quinoa work beautifully, though they'll need slightly different cooking times.
• Mixed salad greens: Arugula adds a gentle peppery bite, but use whatever you prefer or whatever is crisp at your market that day.
• Cherry tomatoes and optional toppings: The feta and pine nuts aren't essential, but they add lovely contrasts in texture and salty-crunchy moments that round out the bowl.

Instructions

Create your flavor base:

Combine sun-dried tomatoes, that precious oil from the jar, minced garlic, herbs, salt, pepper, and lemon juice in a bowl. The mixture should smell intensely aromatic and look like a paste studded with tomato pieces.

Marinate the chicken:

Place chicken breasts in the bowl and turn them several times to coat completely in the marinade. If you have time, let them sit for the full 2 hours—this extra time means the flavors will have really penetrated the meat.

Start the rice while you wait:

Rinse the rice under cold running water until the water runs mostly clear, which removes excess starch and helps each grain cook separately and fluffy. Bring salted water to a boil, add rice, cover with a lid, reduce heat to low, and let it simmer untouched for 15 minutes.

Cook the chicken with confidence:

Heat your skillet or grill pan over medium-high heat until it's properly hot—you want to hear a sizzle when the chicken hits the surface. Cook for 6 to 7 minutes per side, watching for golden-brown edges, until the internal temperature reaches 165°F when checked with a thermometer.

Let everything rest:

Remove the chicken from heat and let it sit for 5 minutes before slicing—this allows the juices to redistribute so each bite stays tender and moist. Meanwhile, finish the rice by letting it stand covered for 5 minutes, then fluff it gently with a fork.

Assemble your bowls:

Start with a base of fluffy rice, arrange sliced chicken on top, scatter the fresh greens and halved tomatoes around, and finish with crumbled feta and toasted pine nuts if you're using them. Drizzle with a touch more sun-dried tomato oil or a squeeze of fresh lemon before serving.

Save

There was this one evening when I made this bowl for myself after a particularly long day, and I sat down to eat it while scrolling through my phone, thinking it would be a quick dinner. Instead, I found myself putting the phone away halfway through, noticing every layer of flavor and actually tasting the food. That moment reminded me that sometimes the most nourishing thing about a meal isn't just the nutrition—it's the attention you give to it.

Building Your Perfect Bowl

The magic of this recipe lies in how customizable it is without compromising what makes it special. You can load your bowl differently depending on what's in your fridge, what your mood demands, or what dietary restrictions you're navigating. I've made versions with avocado slices when I had them, added cucumber ribbons for extra crunch, and even swapped the feta for creamy burrata when I wanted to feel particularly indulgent.

The Marinade That Changes Everything

Getting comfortable with marinades was a turning point in my cooking journey because I realized I didn't need a restaurant kitchen to infuse meat with complex flavors. The sun-dried tomato base works because tomatoes are naturally acidic and umami-rich, while the oil carries fat-soluble flavors deep into the chicken. The longer you marinate, the more that herbaceous quality develops, but even 15 minutes makes a noticeable difference.

Timing and Temperature Tips

One thing that genuinely changed my cooking was investing in an instant-read thermometer, which removed all the guesswork from knowing when chicken is perfectly cooked. I used to cut into breasts to check doneness, which meant losing all those lovely juices that should stay in the meat. Now I know that 165°F is the magic number, and it takes the stress completely out of this step.

• Use a meat thermometer inserted into the thickest part of the chicken to guarantee doneness without guessing.
• If your chicken breasts are particularly thick, pound them gently to about three-quarters of an inch for even cooking.
• Let the cooked chicken rest before slicing—those 5 minutes make the difference between juicy and dry.

Save

This bowl has become my answer to so many different situations—a quick weeknight dinner, a meal-prep base for the week, or something to serve when I want to impress people without spending hours in the kitchen. It's one of those recipes that reminds you that good food doesn't have to be complicated to be memorable.

Recipe FAQ

→ How long should I marinate the chicken?

Marinate the chicken for at least 15 minutes to infuse the sun-dried tomato and herb flavors. For deeper flavor, you can marinate up to 2 hours in the refrigerator before cooking.

→ Can I use brown rice instead of white rice?

Yes, brown rice works well and adds extra fiber and nutrients. Adjust the cooking time to approximately 40-45 minutes for brown rice, and use about 2 1/4 cups of water per cup of rice.

→ What can I substitute for feta cheese?

Goat cheese makes an excellent creamy alternative, or you can use dairy-free options like nutritional yeast or simply omit the cheese entirely for a lighter version.

→ How do I know when the chicken is fully cooked?

The chicken is done when it reaches an internal temperature of 74°C (165°F) when measured with a meat thermometer. The juices should run clear and the meat should feel firm to the touch.

→ Can I meal prep this bowl?

Absolutely. Store the cooked chicken, rice, and toppings in separate airtight containers in the refrigerator for up to 4 days. Reheat the chicken and rice gently, then assemble with fresh greens just before serving.

→ What wine pairs well with this dish?

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