Sun-Dried Tomato Chicken Bowl

One afternoon, I was rummaging through my pantry and found a jar of sun-dried tomatoes I'd forgotten about, and suddenly the whole kitchen smelled like a Mediterranean summer I'd never actually experienced. I decided to use them for chicken that night, and the moment that marinade hit the meat, I knew I'd stumbled onto something special. This bowl became my answer to those days when I wanted something that felt restaurant-quality but didn't require any fancy techniques or ingredients I couldn't pronounce.

I made this for a friend who'd been going through a rough patch, and watching her face light up when she took that first bite reminded me that sometimes the simplest meals carry the most weight. She came back three days later asking for the recipe, which is basically the highest compliment a cook can receive.

Ingredients

• Boneless, skinless chicken breasts (4, about 600g): Pound them gently to an even thickness so they cook uniformly and stay tender.
• Sun-dried tomatoes in oil (1/3 cup, 50g), drained and finely chopped: Don't throw away that oil in the jar—it's liquid gold for the marinade and drizzling later.
• Sun-dried tomato oil (2 tablespoons, reserved from jar): This replaces regular olive oil and carries all that concentrated flavor straight into the meat.
• Garlic (2 cloves, minced): Mince it fine so it distributes evenly throughout the marinade instead of leaving little chunks.
• Fresh basil and parsley (1 tablespoon each, or 1 teaspoon dried): Fresh herbs make a noticeable difference here, but dried work perfectly if that's what you have on hand.
• Dried oregano (1 teaspoon): This is what ties the whole Mediterranean vibe together without being pushy about it.
• Salt and black pepper (1/2 teaspoon and 1/4 teaspoon): Season generously—the chicken needs enough salt to taste like something.
• Lemon juice (from 1/2 lemon): Acid brightens everything and keeps the chicken from tasting flat.
• Long-grain white rice (1 1/2 cups, 300g): Rinsing it first removes excess starch so each grain stays separate and fluffy.
• Water (3 cups, 720ml) and salt (1/2 teaspoon): Cook rice like pasta—with enough seasoned water so it actually tastes like something.
• Mixed salad greens (4 cups, 120g): Use whatever's fresh at your market—arugula brings a peppery bite that works beautifully with the rich chicken.
• Cherry tomatoes (1/2 cup, 80g), halved: They add freshness and a little burst of acidity that balances the richness of the oil-based chicken.
• Crumbled feta cheese (1/4 cup, 30g, optional): The saltiness and tanginess anchor the whole bowl, but it's genuinely optional if dairy isn't your thing.
• Toasted pine nuts (1/4 cup, 25g, optional): Toasting them yourself takes two minutes in a dry pan and makes them taste infinitely better than any pre-toasted version.

Instructions

Build the marinade and prepare the chicken:

In a bowl, combine your sun-dried tomatoes, that reserved oil, minced garlic, basil, parsley, oregano, salt, pepper, and lemon juice until it looks like a chunky paste. Coat your chicken breasts thoroughly—every surface should glisten—then let them sit for at least 15 minutes while you handle the rest, or up to 2 hours if you're planning ahead.

Start the rice:

While chicken marinates, rinse your rice under cold water until the water runs mostly clear, which removes excess starch. Bring 3 cups of salted water to a boil in a saucepan, add rice, cover, then drop the heat to low and simmer for exactly 15 minutes without peeking.

Cook the chicken:

Heat a large skillet or grill pan over medium-high heat until it's hot enough that a drop of water sizzles immediately. Cook each chicken breast for 6 to 7 minutes per side until golden brown and the internal temperature hits 74°C (165°F)—use a thermometer if you have one, as it's the only way to know for sure. Let the cooked chicken rest for 5 minutes before slicing.

Finish the rice:

When the rice finishes simmering, remove it from heat and let it sit covered for 5 minutes, then fluff it gently with a fork to separate the grains. It should be tender but not mushy.

Assemble the bowls:

Divide the fluffy rice among four serving bowls, then top each with sliced chicken, a handful of fresh greens, halved cherry tomatoes, and whatever cheese or nuts you're using. Drizzle everything with a little extra sun-dried tomato oil or a fresh squeeze of lemon, then serve right away while the chicken is still warm.

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There's something almost meditative about assembling this bowl—the warm rice, the cool greens, the tender chicken slices all finding their place. It's the kind of meal that makes you feel like you're taking care of yourself without any fuss or pretense.

Why This Bowl Works

The real magic here is contrast—warm rice against cool greens, rich marinated chicken against bright lemon juice, the earthiness of sun-dried tomatoes against fresh herbs. Nothing is competing; everything is supporting everything else, which is honestly the whole philosophy of good cooking in one simple bowl.

Making It Your Own

This is a foundation, not a rulebook. I've made it with brown rice when I wanted extra fiber, swapped the feta for goat cheese or just skipped dairy entirely when that felt right. One night I added sliced avocado because I had one sitting around, and suddenly it was even better—creamy and luxurious in a way that surprised me. The chicken marinade is so flavorful that it handles these changes beautifully, so feel free to experiment with whatever you have or whatever sounds good.

Timing and Prep Notes

The beauty of this recipe is that almost nothing has to happen at the last second. Marinate your chicken in the morning and cook it for dinner, or prep everything except the actual cooking the night before. The rice holds up fine at room temperature if you want to make extra for lunch the next day, and leftover chicken is perfect cold straight from the fridge.

• Double-check your chicken internal temperature with a thermometer because undercooked chicken isn't worth any risk, and overcooked chicken is dry and sad.
• Toast your pine nuts in a dry skillet for just a couple of minutes right before eating so they're still warm and fragrant.
• If you're making this for guests, assemble everything ahead and let them build their own bowls—it's interactive and nobody feels like they're eating someone else's leftovers.

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This bowl has become my go-to when I want something that feels special without the stress, something that nourishes both the body and whatever part of you needs a little brightness. Make it once and it becomes part of your regular rotation.

Recipe FAQs

→ How long should I marinate the chicken?

Marinate for at least 15 minutes to absorb the sun-dried tomato and herb flavors. For deeper taste, marinate up to 2 hours in the refrigerator. Beyond 2 hours may make the texture too soft due to the lemon juice acidity.

→ Can I use brown rice instead of white rice?

Absolutely. Brown rice adds nutty flavor and extra fiber. Adjust cooking time to 40-45 minutes and use 2 1/4 cups water per cup of rice. Quinoa also works wonderfully and cooks faster in about 15-20 minutes.

→ What vegetables can I add to this bowl?

Cucumber, sliced bell peppers, red onion, or roasted zucchini complement the Mediterranean flavors perfectly. Avocado adds creaminess while roasted eggplant enhances the sun-dried tomato notes. Keep additions raw or lightly cooked for texture contrast.

→ Is this bowl meal prep friendly?

Yes, it stores beautifully. Cook chicken and rice ahead, then assemble fresh. Keep components separate in airtight containers—chicken and rice last 4-5 days refrigerated. Add greens and toppings just before serving to maintain crispness.

→ What can I use instead of feta cheese?

Goat cheese offers similar tang with creamier texture. For dairy-free options, try chopped Kalamata olives or extra toasted nuts for saltiness and crunch. Hummus dolloped on top also adds richness while keeping it plant-based.

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

Use a meat thermometer to check for 74°C (165°F) internal temperature at the thickest part. The juices should run clear when pierced, and the meat should feel firm but springy. Let rest 5 minutes before slicing to retain juices.