Save to Pinterest There's something about the smell of sun-dried tomatoes hitting a hot pan that makes you stop and actually pay attention to cooking. I discovered this bowl on a random Tuesday when I had chicken that needed using and a jar of sun-dried tomatoes sitting in the pantry, calling out for a purpose. What started as a quick dinner turned into something I found myself craving on the following Monday, then the next week. The combination of tangy, concentrated tomato flavor soaking into tender chicken felt both comforting and bright, the kind of meal that makes you feel good while you're eating it.
I made this for my neighbor last summer when she mentioned wanting to eat lighter but not feel like she was dieting. She came over, watched me slice the chicken, and asked if I'd add something with more substance, so I threw extra pine nuts on top. She cleaned her bowl and asked for the recipe before even finishing her water. That's when I knew this wasn't just a nice bowl—it was the kind of dish that changes how people think about home cooking.
Ingredients
- Boneless, skinless chicken breasts: Use breasts that are roughly the same thickness so they cook evenly; if they're thick, gently pound them before marinating so the flavors actually penetrate.
- Sun-dried tomatoes in oil: This is where the magic lives—that concentrated tomato flavor and the oil are non-negotiable, so don't substitute with the dry kind.
- Sun-dried tomato oil: Save the oil from the jar because it carries so much flavor; using it in the marinade means every bite of chicken tastes like those tomatoes.
- Fresh garlic and herbs: Fresh basil and parsley make a real difference in brightness, but dried work if that's what you have; oregano adds an earthy backbone.
- Long-grain white rice: It stays fluffy and separate, which matters when you're building a bowl; brown rice or quinoa work if you want more texture.
- Mixed salad greens: Peppery arugula is my preference because it stands up to the rich chicken, but spinach or simple lettuce are just as good.
- Cherry tomatoes: Their sweetness balances the savory marinade and adds a burst of fresh acidity.
- Feta cheese and pine nuts: Both optional but worthwhile if you want to add richness and crunch; the feta especially brings a salty counterpoint.
Instructions
- Build your marinade:
- In a bowl, stir together the chopped sun-dried tomatoes, their oil, minced garlic, basil, parsley, oregano, salt, pepper, and lemon juice until it looks like a rough paste. The pieces of tomato should be well distributed and glistening with oil.
- Coat and wait:
- Add your chicken breasts to the bowl and turn them until every surface is coated with that red, herby mixture. Let them sit for at least 15 minutes while you start the rice, or cover and refrigerate for up to 2 hours if you're planning ahead.
- Cook the rice:
- Rinse your rice under cold water until the water runs mostly clear, which keeps the grains from sticking. Bring salted water to a boil, add the rice, cover it, turn the heat down to low, and let it cook undisturbed for 15 minutes until the liquid is absorbed.
- Sear the chicken:
- Heat your skillet or grill pan over medium-high heat until you can feel the heat radiating from it. Place the marinated chicken breasts in the hot pan and don't touch them for 6 to 7 minutes—you want a golden crust that seals in the juices. Flip them once, cook the other side the same way, and check that the thickest part reaches 165°F inside.
- Rest and slice:
- Let the cooked chicken sit on a cutting board for 5 minutes so the juices redistribute through the meat. Slice it against the grain into strips so it's tender to bite through.
- Bring it together:
- Divide the fluffed rice among four bowls, arrange the sliced chicken on top, pile on the fresh greens and cherry tomatoes, and scatter feta and pine nuts if you're using them. A final drizzle of extra sun-dried tomato oil or a squeeze of fresh lemon makes it feel intentional.
Save to Pinterest What really struck me about this bowl is how it came together one evening when I was cooking for myself, no occasion, no one watching. I sat down with it still warm, and without realizing it, I ate every grain of rice and every piece of chicken. It wasn't complicated or showy, but it felt like someone had taken care of me, even though that someone was just me in my kitchen with decent ingredients and a little time.
Why the Marinade Does Heavy Lifting
Marinating chicken in oil-based mixtures is one of those quiet skills that elevates everything. The oil carries the flavors into the meat while it sits, and it keeps the chicken from drying out when it hits the hot pan. I learned this the hard way years ago by just throwing plain chicken on a grill, and the difference between that and marinated chicken is the difference between a forgettable dinner and one you think about days later.
Building a Bowl That Feels Complete
There's an art to layering flavors and textures so nothing feels boring or one-note. The warm rice and chicken are the foundation, but the cold, crisp greens and burst of cherry tomato acidity keep it lively. The feta adds saltiness and creaminess, the pine nuts bring a toasted richness, and the lemon oil ties everything back to that sun-dried tomato flavor that started the whole thing.
Room to Play and Adapt
This bowl is forgiving in the best way. If you don't have pine nuts, toasted almonds work, or you can skip them entirely and just add extra greens. If feta isn't your thing, crumbled goat cheese brings a different brightness, or you can leave it out and let the chicken be the star. Some people I know add thin avocado slices or cucumber ribbons for extra freshness, which is brilliant on a hot day.
- Prep your chicken and marinade the night before so you can have dinner on the table in 20 minutes on a busy evening.
- If you're making this for a crowd, double the marinade and cook the chicken in batches so it actually browns instead of steaming.
- Leftover rice and chicken make an excellent cold salad the next day if you toss it with a lemon vinaigrette.
Save to Pinterest This bowl has become one of those recipes I return to when I want something that feels special but doesn't require me to spend hours in the kitchen. It's proof that simplicity and flavor aren't opposites.
Recipe Help Center
- → How long should I marinate the chicken?
Marinate the chicken for at least 15 minutes to infuse flavors, but for maximum taste, let it sit up to 2 hours in the refrigerator before cooking.
- → Can I use brown rice instead of white?
Absolutely! Brown rice or quinoa work well as substitutes and add extra fiber. Adjust cooking time according to package directions, typically 40-45 minutes for brown rice.
- → Is this dish dairy-free?
The base dish is naturally dairy-free. Simply omit the feta cheese and pine nuts to keep it completely dairy-free while maintaining all the Mediterranean flavors.
- → What wine pairs well with this bowl?
A crisp Sauvignon Blanc or light rosé complements the sun-dried tomato flavors beautifully. The acidity balances the rich tomato notes while enhancing the fresh herbs.
- → How do I store leftovers?
Store components separately in airtight containers in the refrigerator for up to 3 days. Reheat chicken gently and assemble fresh bowls to maintain texture and flavor quality.
- → Can I grill the chicken instead of using a skillet?
Yes! Grill the marinated chicken over medium-high heat for 6-7 minutes per side. The grill adds a smoky char that pairs wonderfully with the sun-dried tomato marinade.