Sun-Dried Tomato Chicken Bowl (Printable)

Tender chicken with sun-dried tomatoes, fluffy rice, and fresh greens for a vibrant Mediterranean meal.

# What you'll need:

→ Chicken & Marinade

01 - 4 boneless, skinless chicken breasts (about 1.3 lbs)
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 - Combine sun-dried tomatoes, sun-dried tomato oil, garlic, basil, parsley, oregano, salt, pepper, and lemon juice in a bowl. Add chicken breasts and coat thoroughly. Marinate for at least 15 minutes, preferably up to 2 hours for enhanced flavor.
02 - Rinse rice under cold water. Bring 3 cups water and 1/2 teaspoon salt to a boil in a saucepan. Add rice, cover, reduce heat to low, and simmer for 15 minutes until tender. Remove from heat, keep covered, and let rest for 5 minutes. Fluff with a fork.
03 - Heat a large skillet or grill pan over medium-high heat. Cook marinated chicken for 6 to 7 minutes per side until golden brown and internal temperature reaches 165°F. Let rest for 5 minutes before slicing.
04 - Divide cooked rice among serving bowls. Top with sliced chicken, mixed greens, and halved cherry tomatoes. Add feta cheese and pine nuts if desired.
05 - Drizzle with additional sun-dried tomato oil or fresh lemon juice as desired. Serve immediately while warm.

# Expert Tips:

01 -
  • The chicken stays impossibly juicy because the oil-based marinade does all the heavy lifting while you do something else.
  • It's one of those meals that looks like you spent hours in the kitchen but honestly comes together faster than takeout.
  • Everything comes together in under an hour, and you get leftovers that taste even better the next day.
02 -
  • Don't skip letting the chicken rest after cooking—those five minutes let the juices redistribute so every slice stays tender instead of drying out on your fork.
  • If your rice comes out mushy, you probably peeked too many times or cooked it too long; use a timer next time and trust it completely.
  • The sun-dried tomato oil does the heavy lifting here, so don't drain it aggressively or you'll lose half the flavor.
03 -
  • If you don't have sun-dried tomatoes, regular tomato paste mixed with a little olive oil and a pinch of balsamic vinegar gets you 90 percent of the way there in a pinch.
  • Pounding your chicken breasts to an even thickness takes 30 seconds and changes everything about how evenly they cook.
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