Sun-Dried Tomato Chicken Bowl (Printable)

Tender marinated chicken with sun-dried tomatoes over fluffy rice and fresh greens for a vibrant Mediterranean-inspired bowl.

# What You'll Need:

→ Chicken & Marinade

01 - 4 boneless, skinless chicken breasts (about 21 oz)
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:

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 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. Bring 3 cups water and 1/2 teaspoon salt to a boil in a saucepan. Add rice, stir once, cover, and reduce heat to low. Simmer for 15 minutes until rice is tender and liquid is absorbed. Remove from heat, keep covered, and let stand for 5 minutes. Fluff with a fork.
03 - Heat a large skillet or grill pan over medium-high heat. Place marinated chicken breasts in the pan and cook for 6-7 minutes per side until golden brown and internal temperature reaches 165°F. Allow chicken to rest for 5 minutes before slicing.
04 - Divide cooked rice evenly among serving bowls. Arrange sliced chicken on top of rice, followed by mixed greens and halved cherry tomatoes. Top with crumbled feta cheese and toasted pine nuts if desired.
05 - Drizzle each bowl with additional sun-dried tomato oil or fresh lemon juice according to preference. Serve immediately while hot.

# Expert Advice:

01 -
  • The chicken comes out impossibly tender and bursting with flavor, with barely any real effort involved.
  • You're eating something wholesome and vibrant that doesn't require hours of prep or a complicated technique.
  • It's naturally gluten-free and adaptable enough to work with whatever's in your fridge right now.
02 -
  • Don't skip the resting step for the rice or the chicken, because this is when they finish cooking internally and become tender instead of tough.
  • The sun-dried tomato oil is doing almost all the flavor work, so use the good stuff from the jar rather than reaching for something neutral.
03 -
  • Pound the chicken to an even thickness before marinating so every piece cooks at exactly the same rate and nothing ends up dry.
  • Don't skip the 5-minute rest after cooking, because it keeps the meat tender and juicy instead of stringy.
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