Sun-Dried Tomato Chicken Bowl (Printable version)

Juicy marinated chicken with sun-dried tomatoes served over rice with fresh greens for a wholesome Mediterranean-inspired 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 Make It:

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. Marinate for at least 15 minutes, or up to 2 hours for enhanced flavor.
02 - Rinse rice under cold water. Bring 3 cups water and 1/2 teaspoon 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 6-7 minutes per side until golden and cooked through, reaching an internal temperature of 165°F. Let rest for 5 minutes, then slice.
04 - Divide cooked rice among serving bowls. Top each with sliced chicken, mixed greens, halved cherry tomatoes, and feta cheese and pine nuts if desired.
05 - Drizzle with additional sun-dried tomato oil or fresh lemon juice as desired. Serve immediately.

# Expert Advice:

01 -
  • The sun-dried tomato marinade does all the heavy lifting while you handle everything else.
  • It looks like something from a bistro but comes together in under an hour on a weeknight.
  • Leftovers actually get better because the rice soaks up all those herby, tangy juices overnight.
  • You can skip the fancy toppings and it still feels complete and satisfying.
02 -
  • If your chicken breasts are thick and uneven, pound them gently with a meat mallet or rolling pin so they cook at the same rate and stay juicy.
  • Don't skip the resting time after cooking the chicken, cutting it too soon will let all the flavorful juices run out onto the cutting board instead of staying in the meat.
  • Rinsing the rice is non-negotiable if you want fluffy grains, I learned this the hard way after serving gummy rice at a dinner party.
03 -
  • Use the sun-dried tomato oil to cook the chicken instead of adding separate oil, it amplifies the flavor and keeps everything cohesive.
  • If you want to meal prep, marinate the chicken the night before and store it in the fridge, the extra time makes the flavors even more intense.
  • Toast your pine nuts in a dry skillet over medium heat and watch them like a hawk, they go from golden to burnt in seconds.
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