Sun-Dried Tomato Chicken Bowl

A friend once handed me a jar of sun-dried tomatoes during a farmers market visit, insisting I'd never look at weeknight dinners the same way. She was right—that one ingredient sparked this bowl, which has become my go-to when I want something that tastes like I spent hours in the kitchen but actually took maybe forty-five minutes. The magic happens when the chicken soaks up all those deep, jammy tomato flavors, then gets paired with fluffy rice and a handful of fresh greens that brighten everything up.

I made this for my mom on a random Tuesday when she mentioned feeling tired of her usual routine, and watching her face light up when she tasted it reminded me that the best meals are the ones that feel thoughtful without being fussy. She asked for the recipe immediately, which felt like winning the lottery.

Ingredients

• Chicken breasts: Use boneless, skinless ones so they cook evenly and absorb the marinade like little flavor sponges.
• Sun-dried tomatoes in oil: That reserved oil is liquid gold—don't drain it away, it becomes your marinade base and keeps everything silky.
• Fresh herbs (basil and parsley): These brighten the earthiness of the dried oregano; fresh really does matter here, but dried works in a pinch.
• Garlic and lemon juice: Together they cut through the richness and add that Mediterranean brightness that makes you taste every layer.
• Long-grain white rice: It stays fluffy and separate, which matters when you're building a bowl—mushy rice ruins the whole vibe.
• Mixed salad greens: Arugula has a peppery bite that plays beautifully against the sweet tomatoes, but spinach is gentler if that's your preference.
• Cherry tomatoes: Their freshness is essential; they're the punctuation mark that keeps the bowl from feeling heavy.
• Feta and pine nuts: Both optional, but they add textural contrast and a salty, nutty richness that elevates the whole thing.

Instructions

Build your marinade like you're creating a paint palette:

Mix the chopped sun-dried tomatoes, their reserved oil, minced garlic, fresh basil, parsley, oregano, salt, pepper, and lemon juice in a bowl until it looks like a chunky, fragrant paste. The smell alone should make you hungry.

Coat and rest the chicken:

Add your chicken breasts to the marinade and use your hands to work the mixture all over them, making sure every surface gets covered. Even fifteen minutes makes a difference, but if you have time, let them sit longer while you handle the rice.

Get your rice going:

Rinse the rice under cold water until the water runs clear—this removes excess starch and prevents stickiness. Bring salted water to a boil, add rice, cover with a lid, turn heat to low, and let it steam for fifteen minutes without peeking.

Cook the chicken until golden and cooked through:

Heat a large skillet over medium-high heat until a drop of water sizzles on contact. Place the marinated chicken breasts in the pan and listen for that satisfying sear; cook for six to seven minutes per side until the internal temperature hits 165°F. The chicken should be golden with those charred, caramelized edges.

Rest, then slice:

Let the chicken rest for five minutes on a clean cutting board—this keeps the juices inside instead of running onto your plate. Slice at a slight angle for prettier pieces.

Assemble your bowls with intention:

Divide the fluffy rice among bowls, then arrange the sliced chicken on top, add your salad greens, scatter cherry tomato halves, and finish with feta and pine nuts if using. A drizzle of extra sun-dried tomato oil or fresh lemon juice right before serving makes it sing.

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There's something about handing someone a bowl where every element is separate but meant to work together that feels almost meditative. My partner ate this three nights in a row, which is how I knew it was a keeper.

Why This Bowl Became My Weeknight Anchor

When you're tired but want to feel nourished, this hits differently than carryout. The marinade does the flavor work, so you're really just managing time, not technique. I started making double batches of the rice and marinade on Sundays, which means Monday through Wednesday dinners become almost instant.

The Art of Building Better Bowls

The real skill in a good bowl is contrast—soft rice against crispy greens, warm chicken against cool tomatoes, the richness of feta against the bright acid of lemon. Once you understand that structure, you can swap ingredients without losing the essence. I've made this with grilled turkey, with leftover rotisserie chicken, even with crispy tofu when I was cooking for a vegetarian friend.

Storage and Make-Ahead Magic

This is one of those rare recipes that actually improves when components are prepped separately and stored in the fridge. The chicken keeps for three days, the rice stays fresh for four, and the greens stay crisp if you keep them unwashed and in a paper towel-lined container. Assembly takes two minutes when you're ready to eat, which transforms this from a fresh recipe into a functional meal-prep dream.

• Keep the marinated chicken in an airtight container on the coldest shelf of your fridge—it's your secret weapon for busy weeks.
• Store cooked rice in a glass container with a vented lid so it doesn't get soggy, and give it a quick fluff with a fork before plating.
• Assemble greens and dressing components separately so nothing wilts before you eat, then toss together just before serving.

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This bowl reminds me that good food doesn't have to be complicated, just intentional. Make it once and it becomes muscle memory, the kind of meal you return to again and again.

Recipe Help & FAQs

→ How long should I marinate the chicken?

Marinate the chicken for at least 15 minutes to infuse flavors, but up to 2 hours for deeper, more pronounced taste. The longer marination time allows the sun-dried tomato oil and herbs to fully penetrate the meat.

→ Can I use brown rice instead of white?

Absolutely. Brown rice or quinoa work beautifully and add extra fiber to the dish. Adjust cooking time accordingly—brown rice typically needs 40-45 minutes to become tender.

→ What can I substitute for feta cheese?

Goat cheese makes an excellent creamy alternative, or you can omit cheese entirely for a dairy-free version. The dish remains flavorful without cheese thanks to the robust sun-dried tomato marinade.

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

Cook the chicken until it reaches an internal temperature of 74°C (165°F). The exterior should be golden brown with nice char marks, and the juices should run clear when pierced with a knife.

→ Can I prepare components in advance?

You can marinate the chicken up to 24 hours ahead and cook the rice a day in advance. Store components separately in the refrigerator and assemble just before serving for the freshest texture and flavor.