Sun-Dried Tomato Chicken Bowl

There's something about opening a jar of sun-dried tomatoes that instantly transports me to a sunny kitchen in someone else's memory. A few years back, I grabbed a jar on impulse at the market, more curious than anything, and ended up building an entire meal around that deep, concentrated flavor. This bowl came together almost by accident that evening, and now it's become my go-to when I want something that feels both impressive and genuinely easy to pull off.

I made this for my sister one weeknight when she was stressed about work, and watching her face light up as she tasted it reminded me that sometimes the simplest meals are the ones people remember. She asked for the recipe before even finishing her bowl, which felt like the highest compliment I could get.

Ingredients

• Boneless, skinless chicken breasts (about 600 g): Pick breasts that are roughly the same thickness so they cook evenly, or gently pound them if some seem thicker than others.
• Sun-dried tomatoes in oil (50 g), drained and finely chopped: Don't throw away that oil in the jar because it becomes liquid gold in your marinade, carrying all that concentrated tomato essence.
• Sun-dried tomato oil (2 tablespoons reserved): This is your secret weapon for depth, so make sure to save it from the jar rather than using neutral oil as a substitute.
• Garlic, minced (2 cloves): Fresh garlic makes an enormous difference here, so skip the pre-minced kind if you can.
• Fresh basil and parsley (1 tablespoon each, or 1 teaspoon dried): Fresh herbs brighten everything, but dried versions work in a pinch and won't disappoint you.
• Dried oregano (1 teaspoon): This anchors the Mediterranean flavors and plays beautifully with the tomatoes.
• Salt and black pepper (1/2 teaspoon salt, 1/4 teaspoon pepper): Season generously but taste as you go, especially since the sun-dried tomatoes already carry some saltiness.
• Lemon juice (from 1/2 lemon): This adds brightness and keeps the chicken from feeling too heavy or one-note.
• Long-grain white rice (300 g): It stays fluffy and light, which balances the richness of the chicken beautifully.
• Water and salt for rice (720 ml water, 1/2 teaspoon salt): The ratio is important here, so measure it out rather than eyeballing.
• Mixed salad greens (120 g): Use whatever combination feels fresh to you, whether that's arugula, spinach, or a premixed blend.
• Cherry tomatoes, halved (80 g): The fresh acidity of these is essential, providing contrast to everything else on the bowl.
• Crumbled feta cheese (30 g, optional): It adds a tangy creaminess, but leave it out if you prefer dairy-free.
• Toasted pine nuts (25 g, optional): They bring a gentle crunch that makes the whole thing feel more complete and luxurious.

Instructions

Make the marinade and coat the chicken:

Combine the chopped sun-dried tomatoes, that reserved oil from the jar, minced garlic, fresh herbs, oregano, salt, pepper, and lemon juice in a bowl, stirring until everything comes together. The mixture should smell intensely aromatic and almost paste-like.

Marinate the chicken:

Place the chicken breasts in the bowl and turn them until they're fully coated in the marinade, making sure some of that paste gets into the creases and sides. Let them sit for at least 15 minutes, but if you have the time, even 45 minutes will deepen the flavor considerably.

Prepare the rice while waiting:

Rinse the rice under cold water to remove excess starch, then bring salted water to a boil in a saucepan. Add the rice, give it a quick stir, cover with a lid, and reduce the heat to low.

Cook the rice to fluffy perfection:

Simmer for 15 minutes without lifting the lid, which is harder than it sounds because the aroma will tempt you. Once the time is up, remove from heat, keep the lid on, and let it rest for 5 minutes before fluffing with a fork.

Cook the chicken until golden:

Heat a large skillet or grill pan over medium-high heat and wait until a drop of water sizzles immediately on contact. Place the marinated chicken in the pan and let it cook undisturbed for 6 to 7 minutes per side until the outside is golden and the internal temperature hits 74°C (165°F).

Rest the chicken before slicing:

Transfer the cooked chicken to a plate and let it sit for 5 minutes, which allows the juices to redistribute and keeps every bite from being dry. Then slice it into strips that look appealing and drape nicely over the bowl.

Assemble your bowl:

Divide the fluffy rice among four bowls as your base, then arrange the sliced chicken on top. Layer the mixed greens around or alongside the chicken, scatter the halved cherry tomatoes, and add feta and pine nuts if you're using them.

Finish and serve:

Drizzle with extra sun-dried tomato oil or a final squeeze of lemon juice for brightness, and serve immediately while the rice is still warm and everything feels fresh.

Pin It

A friend once told me that a bowl like this represents what she wished all her meals could be: nourishing without feeling like a chore, beautiful without requiring restaurant-level skill. That conversation stuck with me, and now every time I make it, I'm thinking about how food can be both easy and meaningful at the same time.

Why This Bowl Became My Go-To

In the middle of a chaotic week, this is the meal I turn to because it delivers flavor and satisfaction without asking me to stand at the stove for hours. The marinating step is genuinely hands-off, the rice cooks on its own while you breathe for five minutes, and the chicken comes together faster than you'd expect. There's something deeply comforting about assembling everything in a bowl, all those elements visible and distinct but coming together into one complete, delicious thing.

Customizing Your Bowl

This recipe is endlessly flexible because the real star is the marinated chicken, and everything else is there to support and balance it. I've made it with quinoa instead of rice on nights when I wanted extra protein, and it didn't disappoint. I've also swapped the feta for goat cheese, added sliced cucumber for freshness, or even thrown in some avocado when I had one on the counter looking at me expectantly.

Kitchen Wisdom and Final Touches

The first time I made this, I used regular olive oil instead of sun-dried tomato oil and wondered why the flavor fell flat, so now I'm protective of that ingredient choice and genuinely believe it makes all the difference. Over time, I've learned that the small moments of intention, like letting the chicken marinate longer or tasting the rice when it's nearly done, are what separate a good meal from one that feels special. Every time I serve this, I notice people slow down a little when they eat it, which tells me something important is happening on those bowls.

• Brown rice or quinoa work beautifully if you want extra fiber and a nuttier flavor profile.
• Pair the bowl with a crisp Sauvignon Blanc or a light rosé that echoes the brightness of the lemon and fresh greens.
• Make the marinade up to a day ahead and keep the chicken refrigerated, so assembly becomes even quicker on busy nights.

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This bowl has become my proof that simple cooking, done with care and attention, is exactly what makes food memorable. Make it once, and I think you'll understand why it keeps calling me back to the kitchen.

Recipe FAQs

→ How long should I marinate the chicken?

Marinate the chicken for at least 15 minutes to absorb the sun-dried tomato and herb flavors. For deeper flavor infusion, you can marinate up to 2 hours in the refrigerator before cooking.

→ Can I use brown rice instead of white rice?

Absolutely. Brown rice adds extra fiber and nutrients but will require approximately 40-45 minutes of cooking time instead of 15 minutes. Adjust your timing accordingly or cook the brown rice in advance.

→ What can I substitute for feta cheese?

Goat cheese works beautifully as a creamy alternative. For a dairy-free version, simply omit the cheese or add sliced avocado for richness instead.

→ How do I know when the chicken is fully cooked?

The chicken is done when it reaches an internal temperature of 74°C (165°F) when measured with a meat thermometer. The exterior should be golden brown and the juices should run clear when sliced.

→ Can I prepare components ahead of time?

Yes. You can marinate the chicken up to 24 hours in advance and cook the rice a day ahead. Store components separately in airtight containers in the refrigerator and assemble when ready to serve.

→ Is this bowl suitable for meal prep?

Perfect for meal prep. Store cooked chicken, rice, and fresh toppings in separate containers. Reheat the chicken and rice gently, then add fresh greens and toppings just before serving for best texture.