Sun-Dried Tomato Chicken Bowl

My neighbor brought over a jar of sun-dried tomatoes one afternoon, insisting I had to try them in a marinade. I was skeptical at first—they seemed almost too intense, too concentrated—but when I coated chicken breasts in that oil-rich mixture and watched them turn golden in the pan, something clicked. The smell alone filled the whole kitchen, and I realized she'd handed me the key to a bowl that would become my go-to whenever I needed something that felt both simple and special.

I made this for a small dinner party last summer, and my friend who usually orders salads watched her empty bowl with genuine surprise. She asked for the recipe before dessert even arrived, which told me everything—this dish had somehow crossed from healthy into genuinely craveable territory.

Ingredients

• Boneless, skinless chicken breasts: Look for ones that are roughly the same thickness so they cook evenly; if they're uneven, pound them gently before marinating.
• Sun-dried tomatoes in oil: Don't waste that oil in the jar—it's liquid gold for both the marinade and finishing the dish, packed with concentrated flavor.
• Fresh basil and parsley: Fresh herbs make a real difference here, but dried work in a pinch; use about one-third the amount if you only have dried.
• Garlic: Mince it finely so it distributes throughout the marinade and doesn't overpower any single bite.
• Long-grain white rice: It stays fluffy and separate rather than turning mushy, which is exactly what you want as a base.
• Mixed salad greens: A blend of arugula and spinach adds peppery notes that play beautifully against the sweet tomatoes.
• Cherry tomatoes: Halving them releases their juices and makes them easier to eat, plus they add bursts of freshness.
• Feta cheese and pine nuts: Optional but recommended; they add textural contrast and salty umami that ties everything together.

Instructions

Create the marinade magic:

Combine the sun-dried tomatoes, reserved oil, minced garlic, basil, parsley, oregano, salt, pepper, and lemon juice in a bowl, stirring until everything looks glossy and cohesive. Add your chicken breasts and make sure every surface gets coated in that fragrant mixture, then let them sit for at least 15 minutes—longer if you have time, as the flavors will deepen.

Start the rice while chicken waits:

Rinse your rice under cold running water until the water runs clear, which removes excess starch and helps the grains stay separate. Bring salted water to a boil, add the rice, cover, reduce heat to low, and let it simmer gently for 15 minutes before removing from heat and letting it rest covered for 5 minutes.

Cook the chicken until golden:

Heat your skillet or grill pan over medium-high heat until it's quite hot, then lay in the marinated chicken breasts and resist the urge to move them—they need 6-7 minutes per side to develop that gorgeous golden crust. They're done when an instant-read thermometer reads 74°C, and letting them rest for 5 minutes before slicing keeps them juicy inside.

Assemble your bowls with intention:

Start with a generous scoop of fluffy rice in each bowl, then arrange your sliced chicken on top, followed by a handful of mixed greens and the halved cherry tomatoes. Scatter feta and pine nuts over everything if you're using them, then finish with a drizzle of that precious sun-dried tomato oil.

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There's something about serving food in a bowl that makes people slow down and actually taste it. My kids, who usually eat like they're being timed, lingered over this one, picking out the pine nuts and asking why every bite tasted different.

Why This Bowl Works Every Time

The architecture of this dish matters more than you might think. Rice provides a neutral anchor that lets the bright flavors of the chicken and greens sing, while the cool salad against warm protein creates this perfect temperature contrast that keeps you engaged with every spoonful. I've learned that when you layer textures and temperatures intentionally, people actually finish their plates.

Flexibility Is Built In

One night I was out of white rice and threw in some quinoa instead, and honestly, the earthiness of it made the dish feel even more interesting. You could also use brown rice for more fiber, swap the feta for crumbled goat cheese or skip it entirely if dairy isn't part of your day, or add avocado slices and cucumber if you want extra cooling freshness against the warm chicken.

Small Moves That Make a Big Difference

I've made this dish at least two dozen times now, and the tweaks I keep returning to are the ones that respect what makes it special in the first place. The sun-dried tomato oil really is non-negotiable—it's what separates this from any other chicken and rice situation. Beyond that, the best version is the one you'll actually eat, so adjust seasonings to your taste and add or subtract toppings based on what's in your fridge and what sounds good.

• If your chicken breasts are particularly thick, pound them to an even thickness before marinating so they cook uniformly.
• Don't rush the marinating stage; even 30 minutes makes a noticeable difference in how much flavor gets into the meat.
• Taste the greens before assembling—if they seem bland, dress them lightly with lemon juice and salt to make them a proper part of the dish rather than just a side.

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This bowl has become the thing I make when I want to prove that healthy food doesn't have to be boring, and when I want to feed people something they'll actually remember. It's one of those recipes that feels like it took effort without demanding much from you at all.

Recipe Questions & Answers

→ How long should I marinate the chicken?

Marinate the chicken for at least 15 minutes to infuse the sun-dried tomato and herb flavors. For deeper flavor, you can marinate up to 2 hours in the refrigerator. The longer marinating time allows the garlic, basil, and lemon to penetrate the meat more thoroughly.

→ Can I use brown rice instead of white rice?

Absolutely. Brown rice adds extra fiber and nutrients, though it will require a longer cooking time of about 40-45 minutes and more water. Adjust the liquid ratio to 1:2.5 for brown rice. The nutty flavor complements the sun-dried tomatoes beautifully.

→ What can I substitute for feta cheese?

Goat cheese creates a creamy, tangy alternative that pairs wonderfully with Mediterranean flavors. For a dairy-free version, omit the cheese entirely or use nutritional yeast for a savory umami boost. The bowl remains delicious without any cheese.

→ How do I store leftovers?

Store components separately in airtight containers in the refrigerator for up to 4 days. Keep the sliced chicken, rice, and greens in different containers to maintain texture. Reheat the chicken and rice gently, then add fresh greens just before serving.

→ Can I grill the chicken instead of using a skillet?

Yes, grilling works excellently with this marinade. Preheat your grill to medium-high and cook the marinated chicken for 6-7 minutes per side. The grill adds subtle smoky notes that enhance the sun-dried tomato flavor profile beautifully.

→ Is this bowl suitable for meal prep?

This bowl is perfect for meal prep. Cook a batch of rice, grill all the chicken at once, and portion everything into containers. Add the fresh greens and toppings just before eating to keep them crisp. The flavors actually improve overnight as the marinade continues to meld.