Sun-Dried Tomato Chicken Bowl (Print Version)

Marinated chicken with sun-dried tomatoes, herbs, and fluffy rice topped with fresh greens for a satisfying Mediterranean-inspired meal.

# What to Use:

→ Chicken & Marinade

01 - 4 boneless, skinless chicken breasts (approximately 1.3 pounds)
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 (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)

# How to Prepare:

01 - Combine sun-dried tomatoes, sun-dried tomato oil, minced garlic, basil, parsley, oregano, salt, pepper, and lemon juice in a bowl. Add chicken breasts and coat thoroughly with the mixture. Marinate for at least 15 minutes, or up to 2 hours for enhanced flavor.
02 - Rinse rice under cold water. Bring water and salt to a boil in a saucepan. Add rice, cover, 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. Cook marinated chicken for 6 to 7 minutes per side until golden brown and cooked through (internal temperature 165°F). Allow to rest for 5 minutes, then slice.
04 - Divide cooked rice among four serving bowls. Top each bowl with sliced chicken, mixed salad greens, and cherry tomatoes. Add crumbled feta cheese and toasted pine nuts if desired.
05 - Drizzle with additional sun-dried tomato oil or fresh lemon juice as desired. Serve immediately while warm.

# Expert Advice:

01 -
  • The sun-dried tomato oil does all the heavy lifting, turning plain chicken into something that tastes like you've been marinating it all day.
  • It's a complete meal in one bowl—protein, grains, and greens all working together without feeling like a chore.
  • Naturally gluten-free and adaptable to whatever you have in your fridge, making it perfect for unpredictable week nights.
02 -
  • Don't skip the marinating time, even though 15 minutes feels short—the oil and acid work fast, and you'll taste the difference immediately.
  • Temperature matters for the chicken; use a meat thermometer if you have one, because overcooked chicken is the quickest way to turn a beautiful bowl into something disappointing.
03 -
  • Let your skillet get properly hot before the chicken touches it; this creates a golden crust that seals in the juices and prevents the meat from sticking.
  • Reserve extra sun-dried tomato oil in a small jar and use it on roasted vegetables, drizzled over soups, or whisked into vinaigrettes—it's too good to waste.
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