Sun-Dried Tomato Chicken Bowl (Printable)

Marinated chicken with sun-dried tomatoes over fluffy rice and fresh greens for a vibrant Mediterranean-inspired 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 - In a 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 marinade. Allow to marinate for at least 15 minutes, or up to 2 hours for enhanced flavor development.
02 - Rinse rice under cold water to remove excess starch. 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 rice with a fork.
03 - Heat a large skillet or grill pan over medium-high heat. Once hot, place marinated chicken breasts in the pan. Cook for 6-7 minutes per side until golden brown and cooked through, reaching an internal temperature of 165°F. Transfer cooked chicken to a cutting board and let rest for 5 minutes before slicing.
04 - Divide cooked rice evenly among four serving bowls. Top each bowl with sliced chicken, mixed salad greens, and halved cherry tomatoes. If desired, garnish with crumbled feta cheese and toasted pine nuts.
05 - Drizzle each bowl with additional sun-dried tomato oil or a squeeze of fresh lemon juice for brightness. Serve immediately while chicken and rice are still warm.

# Expert Hints:

01 -
  • The marinade does all the heavy lifting, so your chicken arrives at the pan already singing with flavor and barely needs tending.
  • It's a complete meal in one bowl, which means fewer dishes and more time actually enjoying dinner instead of scrubbing pans.
  • Fresh greens and crisp toppings balance the richness of the chicken, so it tastes bright and alive, not heavy.
02 -
  • Don't skip letting the chicken rest after cooking; those 5 minutes allow the juices to redistribute, and slicing too early means losing all that moisture to the cutting board.
  • Rice cooked with the lid off will dry out or cook unevenly, so resist the urge to peek and stir—trust the process and the timer.
  • Toasting your own pine nuts in a dry skillet for 2-3 minutes over medium heat transforms them from pleasant to unforgettable; don't walk away though, they can burn in seconds.
03 -
  • If your chicken breasts are thick, pound them gently to an even thickness before marinating so they cook at the same rate and stay juicy throughout.
  • Save any leftover marinade before you add the raw chicken, and drizzle it over the finished bowl for an extra flavor boost that transforms good into unforgettable.
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