Sun-Dried Tomato Chicken Bowl (Printable)

Tender chicken with sun-dried tomatoes, aromatic herbs, and crisp greens over rice

# What You 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

# Directions:

01 - In a bowl, combine sun-dried tomatoes, sun-dried tomato oil, garlic, basil, parsley, oregano, salt, pepper, and lemon juice. Add chicken breasts and coat thoroughly. Marinate for at least 15 minutes, up to 2 hours for enhanced flavor.
02 - Rinse rice under cold water. In a saucepan, bring water and salt to a boil. Add rice, cover, reduce heat to low, and simmer for 15 minutes until tender. Remove from heat and let stand covered for 5 minutes. Fluff with a fork.
03 - Heat a large skillet or grill pan over medium-high heat. Cook marinated chicken for 6-7 minutes per side until golden and cooked through, reaching an internal temperature of 165°F. Let rest for 5 minutes, then slice.
04 - Divide cooked rice among serving bowls. Top with sliced chicken, mixed salad greens, and halved cherry tomatoes. Add crumbled feta cheese and toasted pine nuts if desired.
05 - Drizzle with additional sun-dried tomato oil or fresh lemon juice if desired. Serve immediately while hot.

# Expert Suggestions:

01 -
  • The marinade does most of the heavy lifting, so your chicken arrives at the table tasting like you've been cooking all afternoon.
  • It comes together in under an hour, which means you can feed four people something genuinely special on a Tuesday night.
  • Everything is customizable—swap grains, skip the cheese, add whatever greens are in your fridge without losing the soul of the dish.
02 -
  • Don't cook chicken straight from a cold marinade—let it sit at room temperature for 10 minutes first so it cooks evenly instead of seizing up on the outside while the inside stays cold.
  • The lemon juice in the marinade has acid that starts cooking the chicken's surface, so even 15 minutes makes a measurable difference in tenderness and flavor absorption.
03 -
  • If your chicken breasts are thick, butterfly them or pound them gently so they're uniform thickness—this eliminates the risk of dry edges with an undercooked center.
  • Reserve extra sun-dried tomato oil after marinating; drizzle it over vegetables, stir it into yogurt, or use it on tomorrow's salad—it's too good to waste.
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