Sun-Dried Tomato Chicken Bowl (Printable)

Tender marinated chicken with sun-dried tomatoes over rice with fresh greens

# Ingredient List:

→ Chicken & Marinade

01 - 4 boneless, skinless chicken breasts (approximately 1.3 pounds)
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 Steps:

01 - In a large 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 with the marinade mixture. Allow to marinate for at least 15 minutes, or up to 2 hours for enhanced flavor development.
02 - While chicken marinates, rinse rice under cold running water until water runs clear. In a saucepan, bring 3 cups of water and 1/2 teaspoon salt to a boil. Add rinsed rice, cover with a lid, reduce heat to low, and simmer for 15 minutes until rice is tender and liquid is absorbed. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork before serving.
03 - Heat a large skillet or grill pan over medium-high heat. Place marinated chicken breasts in the hot pan and cook for 6 to 7 minutes per side until golden brown and cooked through, reaching an internal temperature of 165 degrees Fahrenheit. Transfer to a cutting board and allow to rest for 5 minutes, then slice into even portions.
04 - Divide cooked rice evenly among four serving bowls. Arrange sliced chicken on top of the rice. Add fresh salad greens and halved cherry tomatoes to each bowl. If desired, garnish with crumbled feta cheese and toasted pine nuts.
05 - Drizzle each bowl with additional sun-dried tomato oil or a fresh squeeze of lemon juice if desired. Serve immediately while the chicken and rice are still warm.

# Expert Advice:

01 -
  • The chicken stays impossibly juicy because the oil and marinade do the heavy lifting, no dry chicken disasters here.
  • It comes together faster than delivery would arrive, yet tastes like a restaurant dish you'd actually pay for.
  • Everything swaps easily—rice to quinoa, feta to whatever cheese is in your fridge, or skip it entirely.
02 -
  • Don't skip resting the rice after cooking—those five minutes under the lid let the steam settle and keep the grains from becoming gummy.
  • The chicken temperature matters; use a meat thermometer if you have one because it's the difference between juicy and dry, and there's no recovery from dry chicken.
03 -
  • If your chicken breasts are thick, butterfly them or pound them to an even thickness so they cook uniformly and the marinade penetrates deeper.
  • Save that sun-dried tomato oil for drizzling over soups, roasted vegetables, or even breakfast eggs—it's far too good to waste.
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