Sun-Dried Tomato Chicken Bowl (Print)

Marinated chicken with sun-dried tomatoes, herbs, and fresh greens over fluffy rice for a vibrant Mediterranean meal.

# Ingredients:

→ Chicken & Marinade

01 - 4 boneless, skinless chicken breasts (approximately 1.3 lbs)
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
06 - 1 tablespoon fresh parsley, chopped or 1 teaspoon dried
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

# 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. Refrigerate for a minimum of 15 minutes or up to 2 hours for enhanced flavor development.
02 - Rinse rice under cold running water. In a saucepan, bring water and salt to a boil. Add rice, cover with lid, reduce heat to low, and simmer for 15 minutes until tender. Remove from heat and allow to stand covered for 5 minutes. Fluff rice with a fork before serving.
03 - Heat a large skillet or grill pan over medium-high heat. Place marinated chicken breasts in the pan and cook for 6 to 7 minutes per side until golden brown and cooked through, reaching an internal temperature of 165°F. Allow chicken to rest for 5 minutes, then slice into strips.
04 - Divide cooked rice evenly among serving bowls. Top each portion with sliced chicken, mixed salad greens, halved cherry tomatoes, crumbled feta cheese if desired, and toasted pine nuts if using.
05 - Drizzle bowls with additional sun-dried tomato oil or a fresh squeeze of lemon juice as desired. Serve immediately while warm.

# Expert Tips:

01 -
  • The marinade does all the heavy lifting, turning plain chicken into something you'd order at a cafe.
  • It looks impressive but comes together faster than most takeout orders.
  • You get protein, greens, and carbs all in one bowl, so no side dishes to worry about.
  • Leftovers actually taste better the next day when the flavors have mingled overnight.
02 -
  • Don't skip the resting time after cooking the chicken, cutting into it too soon will let all the juices run out and leave it dry.
  • If your skillet isn't hot enough, the chicken will steam instead of sear and you'll miss out on those caramelized, flavorful edges.
  • Rinse the rice properly or you'll end up with a sticky, clumpy base that doesn't do the rest of the bowl any favors.
03 -
  • Toast your pine nuts in a dry skillet over medium heat, watching them closely because they go from golden to burnt in seconds.
  • Use kitchen shears to snip the sun-dried tomatoes right in the jar, it's faster and less messy than using a cutting board.
  • If your chicken breasts are uneven in thickness, pound them gently with a rolling pin so they cook at the same rate and stay tender all the way through.
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