Sun-Dried Tomato Chicken Bowl (Printable)

Tender chicken marinated in sun-dried tomatoes, garlic, and fresh herbs, served over fluffy rice with mixed greens and cherry tomatoes for a complete Mediterranean-style 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 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
15 - 1/2 cup cherry tomatoes, halved
16 - 1/4 cup crumbled feta cheese, optional
17 - 1/4 cup toasted pine nuts, optional

# Step-by-Step:

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. Marinate for at least 15 minutes or up to 2 hours for enhanced flavor.
02 - Rinse rice under cold water. In a saucepan, bring water and salt to a boil. 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. Allow to rest for 5 minutes, then slice.
04 - Divide cooked rice among serving bowls. Top with sliced chicken, mixed salad greens, cherry tomato halves, and optional feta cheese and pine nuts.
05 - Drizzle with additional sun-dried tomato oil or fresh lemon juice as desired. Serve immediately.

# Expert Suggestions:

01 -
  • The chicken absorbs the sun-dried tomato marinade so completely that every bite tastes like you spent hours on it, when really you didn't.
  • It's naturally gluten-free and adaptable, so you can swap components without losing the soul of the dish.
  • This is the kind of meal that looks restaurant-quality on the plate but comes together on a regular Tuesday night.
02 -
  • Don't skip letting the rice rest covered after cooking; those final 5 minutes allow the grains to fully set and become fluffy rather than mushy.
  • The internal temperature of chicken is everything, so if you don't have a thermometer, invest in one; undercooked chicken isn't worth the risk, and slightly overcooked is better than undercooked.
  • The warmth of the fresh-off-the-stove chicken wilts the greens just slightly, which is actually perfect because it takes the rawness away while keeping them tender.
03 -
  • Reserve that sun-dried tomato oil like it's treasure, because it becomes the best finishing drizzle and elevates everything it touches.
  • If your chicken breasts are thick, gently pound them to an even thickness so they cook in the same amount of time and stay juicy throughout.
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