Sun-Dried Tomato Chicken Bowl (Printable)

Tender chicken with sun-dried tomatoes, herbs, fluffy rice, and crisp greens for a wholesome meal.

# 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 - Combine sun-dried tomatoes, sun-dried tomato oil, garlic, basil, parsley, oregano, salt, pepper, and lemon juice in a bowl. 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, keep covered, and let stand 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. Allow to rest for 5 minutes, then slice.
04 - Divide cooked rice among serving bowls. Top each with sliced chicken, mixed salad greens, and halved cherry tomatoes. Add feta cheese and toasted pine nuts if desired.
05 - Drizzle with additional sun-dried tomato oil or fresh lemon juice as desired. Serve immediately while warm.

# Expert Advice:

01 -
  • The marinade does all the heavy lifting, transforming simple chicken into something restaurant-quality without fuss.
  • It's genuinely gluten-free and flexible enough to adapt to whatever's in your fridge or dietary preferences.
  • One bowl that feels indulgent but still leaves you feeling energized, not weighed down.
02 -
  • Don't skip letting the chicken rest after cooking—those five minutes seem small but they're what keeps your chicken from drying out when you slice it.
  • The marinade is potent; even fifteen minutes makes a difference, but if you have time, two hours lets the flavors actually penetrate the meat rather than just sitting on the surface.
03 -
  • Save every drop of that sun-dried tomato oil—it's liquid gold for vinaigrettes, drizzling over soups, or brushing on bread before toasting.
  • If your chicken breasts are thick, gently pound them to an even half-inch thickness so they cook at the same rate and stay juicy throughout.
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