Pin The smell of sun-dried tomatoes sizzling in a hot pan always brings me right back to the first time I tried to impress my sister with something other than takeout. I had this jar of sun-dried tomatoes sitting in my fridge for weeks, no idea what to do with it, until a friend mentioned marinating chicken in the oil. That night, I threw together what I had: chicken, some wilted herbs, and those tomatoes. It worked so well that now I keep two jars on hand at all times.
I made this for a small dinner party once, and my friend who swore she hated anything Mediterranean asked for the recipe before dessert even hit the table. She later told me she made it three times that month and her kids devoured it every single time. Something about the tangy tomatoes and the way the chicken stays juicy just wins people over, even the picky ones.
Ingredients
- Boneless, skinless chicken breasts (600 g): These cook fast and soak up the marinade beautifully, just make sure theyre roughly the same size so they finish at the same time.
- Sun-dried tomatoes in oil (50 g, drained and chopped): The key to the whole dish, they bring concentrated sweetness and a slight chew that balances the tender chicken.
- Sun-dried tomato oil (2 tablespoons): Dont toss this, its loaded with flavor and makes the marinade silky without adding extra ingredients.
- Garlic (2 cloves, minced): Fresh garlic punches up the marinade, but if youre in a rush, jarred minced garlic works just fine.
- Fresh basil and parsley (1 tablespoon each, chopped): Fresh herbs make a noticeable difference here, but dried will do in a pinch, just use less.
- Dried oregano (1 teaspoon): Adds that warm, earthy note that ties everything to the Mediterranean vibe.
- Salt and black pepper (1/2 teaspoon salt, 1/4 teaspoon pepper): Simple seasoning that lets the tomatoes and herbs shine.
- Lemon juice (from 1/2 lemon): Brightens the marinade and cuts through the richness of the oil.
- Long-grain white rice (300 g): Fluffy and neutral, it soaks up any extra marinade or juices from the chicken.
- Water (720 ml) and salt (1/2 teaspoon): For perfectly seasoned rice every time.
- Mixed salad greens (120 g): Arugula adds peppery bite, spinach is mild and tender, lettuce keeps it crisp, mix and match based on what you have.
- Cherry tomatoes (80 g, halved): They add a pop of sweetness and color, plus they look really pretty in the bowl.
- Crumbled feta cheese (30 g, optional): Creamy and tangy, it melts slightly from the warm chicken and ties everything together.
- Toasted pine nuts (25 g, optional): A little crunch and richness, toast them yourself for a few minutes in a dry pan for the best flavor.
Instructions
- Marinate the Chicken:
- In a large bowl, mix together the chopped sun-dried tomatoes, reserved oil, garlic, basil, parsley, oregano, salt, pepper, and lemon juice until everything smells amazing. Add the chicken breasts, turn them a few times to coat, and let them sit for at least 15 minutes, or up to 2 hours if you have the time.
- Cook the Rice:
- Rinse your rice under cold water until the water runs clear, this keeps it from getting gummy. Bring the water and salt to a boil in a saucepan, add the rice, cover tightly, lower the heat, and let it simmer for 15 minutes without peeking.
- Rest and Fluff:
- Once the timer goes off, take the rice off the heat and let it sit covered for 5 minutes. Then fluff it gently with a fork so every grain stays separate and light.
- Sear the Chicken:
- Heat a large skillet or grill pan over medium-high until its really hot, then add the marinated chicken. Cook for 6 to 7 minutes per side until golden brown and the internal temperature hits 74 degrees Celsius or 165 Fahrenheit, then let it rest for 5 minutes before slicing.
- Assemble the Bowls:
- Divide the fluffy rice among four bowls, top with sliced chicken, scatter the greens and cherry tomatoes over everything, and finish with feta and pine nuts if youre using them. Drizzle a little extra sun-dried tomato oil or a squeeze of lemon on top and serve right away.
Pin One evening I was running late and threw this together in under an hour, and my roommate walked in just as I was plating it. She grabbed a fork, took one bite, and said it tasted like something youd pay twenty dollars for at a cafe. That was the moment I realized how much a good marinade and fresh greens could transform a simple chicken breast into something that actually felt special.
Swaps and Substitutions
If you want more fiber or a nuttier flavor, swap the white rice for brown rice or quinoa, just adjust the cooking time and water ratio accordingly. You can also use chicken thighs instead of breasts, theyre more forgiving and stay juicy even if you accidentally overcook them a little. For a dairy-free version, skip the feta or replace it with a few slices of creamy avocado, and if you dont have pine nuts, slivered almonds or chopped walnuts work just as well.
Storing and Reheating
This bowl keeps really well in the fridge for up to three days, just store the components separately if you can so the greens dont wilt. When youre ready to eat, reheat the rice and chicken in the microwave or a skillet with a splash of water to keep things moist, then add fresh greens and toppings. I actually think the chicken tastes even better the next day once the marinade has had more time to soak in.
Serving Suggestions
This bowl is a full meal on its own, but if youre feeding a crowd or want to stretch it further, serve it with warm pita bread or a side of hummus for dipping. A crisp Sauvignon Blanc or a light rose pairs beautifully with the tangy tomatoes and herbs, or keep it simple with sparkling water and a wedge of lemon.
- Add sliced cucumber or shredded carrots for extra crunch and color.
- Drizzle with tahini or a lemony yogurt sauce if you want more creaminess.
- Serve it warm or at room temperature, it works either way and tastes great both times.
Pin This bowl has become my go-to when I want something that feels put-together but doesnt require much effort or a long ingredient list. It reminds me that good food doesnt have to be complicated, just thoughtful.
Recipe Q&A
- → How long should I marinate the chicken?
Marinate the chicken for at least 15 minutes to absorb the sun-dried tomato and herb flavors. For deeper flavor, you can marinate up to 2 hours in the refrigerator before cooking.
- → Can I use brown rice instead of white rice?
Absolutely. Brown rice adds extra fiber and nutrients but will require a longer cooking time of about 40-45 minutes. Adjust the water ratio according to your rice package instructions.
- → What can I use instead of feta cheese?
Goat cheese works beautifully as a creamy, tangy alternative. For a dairy-free version, simply omit the cheese or add sliced avocado for richness instead.
- → How do I know when the chicken is fully cooked?
The chicken is done when it reaches an internal temperature of 74°C (165°F) when tested with a meat thermometer. The juices should run clear and the meat should feel firm, not squishy.
- → Can I meal prep this bowl?
Yes. Store cooked chicken, rice, and toppings separately in airtight containers for up to 4 days. Reheat the chicken gently and assemble fresh bowls when ready to eat to maintain texture.
- → What wine pairs well with this dish?
A crisp Sauvignon Blanc or light rosé complements the Mediterranean flavors beautifully. The acidity cuts through the rich sun-dried tomatoes while highlighting the fresh herbs.