Sun-Dried Tomato Chicken Bowl (Printable)

Juicy marinated chicken with sun-dried tomatoes over fluffy rice and 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)

# How-To Steps:

01 - In a bowl, combine sun-dried tomatoes, sun-dried tomato oil, garlic, basil, parsley, 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 water and salt to a boil. Add rice, cover with a lid, reduce heat to low, and simmer for 15 minutes until tender and liquid is absorbed. Remove from heat and let stand, covered, for 5 minutes. Fluff gently with a fork.
03 - Heat a large skillet or grill pan over medium-high heat. Cook marinated chicken breasts for 6-7 minutes per side until golden and internal temperature reaches 165°F. Allow chicken to rest for 5 minutes, then slice into strips.
04 - Divide cooked rice evenly among four serving bowls. Arrange sliced chicken over rice, then top with mixed salad greens and halved cherry tomatoes. Add crumbled feta cheese and toasted pine nuts if desired.
05 - Drizzle with extra sun-dried tomato oil or a squeeze of fresh lemon juice. Serve immediately while warm.

# Expert Suggestions:

01 -
  • The chicken stays juicy because the marinade does the heavy lifting while you're dealing with everything else.
  • It's a one-pan moment that somehow feels restaurant-quality without any fussy techniques.
  • You can make it on a random weeknight and feel genuinely proud of what's on your plate.
02 -
  • Don't skip the resting step for the chicken because it's the difference between juicy slices and dry ones that crumble apart.
  • The marinade needs that oil from the jar because the oil carries all the flavor and keeps the chicken from sticking to the pan.
03 -
  • If your chicken breasts are very thick, pound them to even thickness so they cook at the same rate and nothing dries out while waiting for the thicker part to catch up.
  • The sun-dried tomato oil is your secret weapon for dressing the greens instead of using plain vinaigrette because it's already infused with all the flavor you need.
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