Sun-Dried Tomato Chicken Bowl

I discovered sun-dried tomatoes purely by accident one afternoon when a friend handed me a jar and said, "Trust me." That first taste hit differently—intense, sweet, almost concentrated sunshine in every bite. When I finally figured out how to work them into a marinade for chicken, something clicked. The way they caramelize against hot pan-seared meat, releasing that deep umami flavor, turned what could've been an ordinary Tuesday dinner into something people actually asked me to make again. This bowl became my go-to when I needed to feel like I'd spent hours cooking, even though it takes barely forty-five minutes start to finish.

There was a Saturday when I made this for my sister who'd just moved back home and was exhausted from unpacking boxes. She sat at the kitchen counter watching the chicken sizzle, and honestly, the smell alone seemed to reset something in her shoulders. By the time we ate, she'd already relaxed enough to laugh at something ridiculous I'd said. Food has this quiet power sometimes—it's not just about flavor, it's about giving someone permission to pause.

Ingredients

• Boneless, skinless chicken breasts: Four medium ones (about 600g total) give you enough protein to feel substantial without heaviness; pound them to even thickness so they cook uniformly.
• Sun-dried tomatoes in oil: Buy them packed in oil rather than dry—that reserved oil becomes your marinade base and you'll thank yourself for having it on hand.
• Sun-dried tomato oil: Two tablespoons of that same oil carries flavor you can't replicate with olive oil alone, though you could stretch it if needed.
• Garlic: Two cloves minced fine; this is where you should smell the sharpness when you're cutting, your signal that you've got the right amount.
• Fresh basil and parsley: If you have them growing or can grab them fresh, use them—dried herbs work but fresh makes you notice the difference immediately.
• Dried oregano: One teaspoon grounds the flavors in something Mediterranean without overshadowing the tomatoes.
• Salt and black pepper: Half a teaspoon salt and a quarter teaspoon pepper at the marinade stage seasons the chicken from the inside out.
• Lemon juice: Half a lemon's worth brightens everything; it's your safety net against the marinade feeling too heavy.
• Long-grain white rice: One and a half cups cooks fluffy and neutral enough to let the chicken shine.
• Water: Three cups for the rice gives you the right ratio for tender, individual grains.
• Mixed salad greens: Four cups of arugula, spinach, or whatever feels fresh at the market adds that vital crunch.
• Cherry tomatoes: Half a cup halved brings brightness and a little moisture to balance the richness.
• Feta cheese and pine nuts: Both optional but genuinely transformative—feta adds salt and creaminess, pine nuts give you a toasty note you didn't know you needed.

Instructions

Build your marinade:

In a bowl, combine the sun-dried tomatoes, their reserved oil, minced garlic, basil, parsley, oregano, salt, pepper, and lemon juice—you're creating a paste that looks almost alive with color. Add your chicken breasts and turn them gently until every surface is coated, then let them sit for at least fifteen minutes while you tackle the rice (or up to two hours if you have the time).

Start the rice:

While chicken marinates, rinse your rice under cold water until the water runs clear—this removes excess starch so grains stay separate. Bring three cups of salted water to a boil, stir in the rice once, cover, drop the heat to low, and set a timer for fifteen minutes; you're aiming for that moment when steam has done all the work and the rice is tender without being mushy.

Cook the chicken:

Heat a large skillet or grill pan over medium-high heat until it's hot enough that a drop of water sizzles on contact. Place your marinated chicken breasts in the pan and listen for that immediate sizzle—it means the exterior is starting to caramelize, which locks in the flavor. Cook six to seven minutes per side until the chicken is golden and the internal temperature reaches 165°F (74°C), then let it rest on a plate for five minutes before slicing so the juices redistribute.

Finish the rice:

When your timer goes off, remove the rice from heat but keep it covered for five more minutes—this final rest lets any remaining steam finish the job gently. Fluff it with a fork and taste for seasoning; you can add a pinch more salt if needed.

Assemble your bowls:

Divide the fluffy rice among four bowls, creating a base that's still warm. Layer sliced chicken on top, then arrange your mixed greens, halved cherry tomatoes, and feta and pine nuts if you're using them—the warmth of the chicken will ever so slightly soften the greens in a way that feels intentional.

Finish and serve:

Drizzle everything with a little extra sun-dried tomato oil or a squeeze of fresh lemon if the bowl feels like it needs brightness. Serve while the chicken is still warm and the greens still have their snap.

Save

There was an evening when I made this bowl for someone who'd been eating plain food while recovering from being sick. They looked at the colors—the deep reds from the tomatoes, the green brightness of the salad, that golden chicken—and something in their face changed. Sometimes a meal is just a meal, but sometimes it's someone saying silently, "I'm glad you're back."

The Magic of Sun-Dried Tomatoes

Sun-dried tomatoes aren't just a fancy ingredient; they're tomato flavor concentrated into its truest form. The drying process removes water but keeps all the sweetness and depth, which is why such a small amount can flavor an entire marinade. I learned this the hard way after trying to substitute fresh tomatoes and wondering why the whole thing fell flat—fresh tomatoes are mostly water, so they dilute rather than intensify. Once I understood that, every marinade I made got better because I stopped second-guessing the power of what was already in the jar.

Building Flavor Layers

What makes this bowl feel more sophisticated than basic grilled chicken is how the marinade creates flavor on multiple levels. The sun-dried tomatoes provide sweetness and depth, the garlic and herbs add aromatics and freshness, and the lemon juice cuts through everything with brightness. Each element has a job, and together they transform chicken from a protein into something that tastes like it came from somewhere meaningful. This is the same principle that separates a dish that tastes good from a dish that makes people pause mid-bite and ask what you did.

Make It Your Own

This recipe is a template more than a rigid formula, which means you can move things around based on what you have or what you're craving. Swap the white rice for brown rice or quinoa if you want more texture and fiber, or use whatever greens are looking fresh at your market. The feta and pine nuts are optional but genuinely recommended—feta adds a salty creaminess that balances the tomato intensity, while pine nuts bring a toasted warmth that feels almost nutty against everything else.

• Add sliced avocado or cucumber if you want the bowl to feel even more refreshing and light.
• If you're dairy-free, skip the feta entirely—the bowl is still delicious and the lemon keeps everything bright.
• A crisp Sauvignon Blanc or light rosé pairs beautifully if you're in a wine mood, but honestly, this bowl is great with just ice water.

Save

This bowl is the kind of meal that tastes like you've been cooking all day but takes less time than you'd think. Make it once and you'll find yourself reaching for it again and again, especially on days when you need something that feels both nourishing and genuinely delicious.

Recipe FAQs

→ How long should the chicken marinate?

For best flavor, marinate the chicken for at least 15 minutes. You can extend this up to 2 hours for deeper taste.

→ Can I substitute the rice with other grains?

Yes, brown rice or quinoa are excellent alternatives that add extra fiber and texture.

→ Is it necessary to use sun-dried tomato oil in the marinade?

Using the reserved oil enhances tomato flavor, but olive oil can be used as a substitute if unavailable.

→ What are good additions to the bowl for extra freshness?

Try adding sliced avocado or cucumber for a refreshing contrast and creamier texture.

→ Can I omit the feta and pine nuts?

Yes, these are optional toppings. Leaving them out makes the bowl dairy-free and nut-free.