Sun-Dried Tomato Chicken Bowl (Printable Version)

Juicy marinated chicken with sun-dried tomatoes, served over fluffy rice with fresh greens and herbs.

# What You'll Need:

→ Chicken & Marinade

01 - 4 boneless, skinless chicken breasts (approximately 21 oz)
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 Prepare:

01 - Combine sun-dried tomatoes, sun-dried tomato oil, minced garlic, basil, parsley, oregano, salt, pepper, and lemon juice in a mixing bowl. Add chicken breasts and coat thoroughly. Marinate for at least 15 minutes or up to 2 hours for enhanced flavor.
02 - Rinse rice under cold running water. Bring 3 cups water and salt to a boil in a saucepan. Add rice, cover with a lid, reduce heat to low, and simmer for 15 minutes until tender. Remove from heat, keep covered, and let stand for 5 minutes. Fluff with a fork before serving.
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 cooked through, reaching an internal temperature of 165°F. Transfer to a cutting board and rest for 5 minutes before slicing.
04 - Divide cooked rice evenly among four serving bowls. Top each with sliced chicken, mixed salad greens, and halved cherry tomatoes. Add crumbled feta cheese and toasted pine nuts if desired.
05 - Drizzle bowls with additional sun-dried tomato oil or a squeeze of fresh lemon juice. Serve immediately while rice and chicken are warm.

# Expert Suggestions:

01 -
  • The chicken stays incredibly juicy because the oil and herbs do the heavy lifting while it sits.
  • You're basically building your own bowl, so it works whether you're feeding picky eaters or adventurous ones.
  • Everything comes together in under an hour, which means you can have restaurant-quality flavor on a weeknight without the stress.
02 -
  • Don't skip the resting time for the chicken—those 5 minutes make the difference between meat that's juicy and meat that's dry.
  • If your sun-dried tomato paste looks too thick when you're marinating, thin it slightly with a bit of water or extra lemon juice so it coats the chicken evenly.
03 -
  • Always pat your chicken dry before it goes in the hot pan—any excess moisture on the surface means no brown crust.
  • That sun-dried tomato oil is liquid gold; if you finish the jar, save the dregs and use it to dress salads or drizzle over roasted vegetables.
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