Sun-Dried Tomato Chicken Bowl (Printable)

Marinated chicken with sun-dried tomatoes served over rice with fresh greens for a vibrant Mediterranean meal.

# What You 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

# Step-by-Step:

01 - In a mixing bowl, combine sun-dried tomatoes, sun-dried tomato oil, minced garlic, fresh basil, fresh parsley, dried oregano, salt, black 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 of water and 1/2 teaspoon salt to a boil. Add rice, cover with lid, reduce heat to low, and simmer for 15 minutes until rice is tender and liquid is absorbed. Remove from heat and let stand covered for 5 minutes, then fluff with a fork.
03 - Heat a large skillet or grill pan over medium-high heat until hot. Place marinated chicken breasts in the pan and cook for 6 to 7 minutes per side until golden brown and internal temperature reaches 165°F. Transfer cooked chicken to a cutting board and allow to rest for 5 minutes before slicing.
04 - Divide cooked rice evenly among four serving bowls. Top each portion with sliced chicken, mixed salad greens, halved cherry tomatoes, and optional crumbled feta cheese and toasted pine nuts.
05 - Drizzle additional sun-dried tomato oil or fresh lemon juice over each bowl if desired. Serve immediately while rice and chicken are warm.

# Expert Suggestions:

01 -
  • The marinade does all the heavy lifting, infusing chicken with flavor while you handle the rice and greens.
  • It's naturally gluten-free and comes together in under an hour, making weeknight dinners feel less like a chore.
  • Every bowl is customizable, so you can load it with whatever fresh ingredients you have on hand.
02 -
  • Don't skip the resting time for the chicken—I learned this the hard way when I rushed and ended up with dry meat that turned what should have been a delicate bowl into something disappointing.
  • The sun-dried tomato oil is your secret weapon; it's far more flavorful than regular olive oil and should never be wasted or replaced.
03 -
  • Toast your pine nuts in a dry skillet for just 2 to 3 minutes before using them—the heat releases their oils and deepens their flavor in ways you won't believe until you try it.
  • If you're making this for a crowd, you can marinate the chicken up to 2 hours ahead and cook it just before serving, making it a genuinely stress-free dinner party option.
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