Sun-Dried Tomato Chicken Bowl (Printable Version)

Tender chicken with sun-dried tomato marinade over rice with fresh greens for a vibrant, satisfying meal.

# What You'll Need:

→ 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
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

# How to Make It:

01 - In a mixing bowl, combine sun-dried tomatoes, sun-dried tomato oil, minced garlic, fresh basil, fresh parsley, dried 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 water until water runs clear. In a saucepan, bring 3 cups of water and 1/2 teaspoon salt to a boil. Add rinsed 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 before serving.
03 - Heat a large skillet or grill pan over medium-high heat. Cook marinated chicken for 6 to 7 minutes per side until golden brown and cooked through, reaching an internal temperature of 165°F. Remove from heat and allow to rest for 5 minutes before slicing.
04 - Divide cooked rice evenly among four serving bowls. Top each bowl with sliced chicken, mixed salad greens, halved cherry tomatoes, and optional feta cheese and toasted pine nuts.
05 - Drizzle each bowl with additional sun-dried tomato oil or a squeeze of fresh lemon juice if desired. Serve immediately while warm.

# Expert Tips:

01 -
  • The sun-dried tomato oil does all the heavy lifting, infusing the chicken with Mediterranean depth while keeping prep dead simple.
  • It's flexible enough for meal prep but feels special enough to serve when someone unexpected shows up hungry.
  • Everything comes together in one bowl, which means one dish to wash and actual free time afterward.
02 -
  • Don't skip the marinade time—even 15 minutes makes the chicken noticeably more flavorful than cooking it plain, and 2 hours transforms it into something genuinely special.
  • The moment you cover the cooked rice, don't lift the lid to peek; that steam escaping is what makes it fluffy, and curiosity will only give you mushy grains.
03 -
  • Buy sun-dried tomatoes packed in oil rather than the dried version; the oil is your flavor secret and eliminates a step entirely.
  • Letting the chicken rest after cooking keeps it moist when you slice it, turning the difference between dry and juicy into just 5 minutes of patience.
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