Sun-Dried Tomato Chicken Bowl (Print)

Tender chicken with sun-dried tomatoes over rice with fresh greens

# Components:

→ 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 - In a bowl, combine sun-dried tomatoes, sun-dried tomato oil, garlic, basil, parsley, oregano, salt, pepper, and lemon juice. 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 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 and let stand covered for 5 minutes. Fluff with a fork.
03 - Heat a large skillet or grill pan over medium-high heat. Cook marinated chicken for 6 to 7 minutes per side until golden and cooked through, reaching an internal temperature of 165°F. Let rest for 5 minutes, then slice.
04 - Divide cooked rice among serving bowls. Top with sliced chicken, salad greens, and cherry tomatoes. Add feta cheese and pine nuts if desired.
05 - Drizzle with additional sun-dried tomato oil or fresh lemon juice as desired. Serve immediately.

# Expert Advice:

01 -
  • It tastes like you spent hours on it, but really you just tossed chicken in a bowl and walked away for fifteen minutes.
  • The sun-dried tomato oil does double duty as marinade and finishing drizzle, so nothing goes to waste.
  • You get protein, greens, and carbs all in one bowl, which means fewer dishes and zero guilt.
  • Leftovers reheat beautifully, and the flavors get even better the next day.
02 -
  • Dont skip letting the chicken rest after cooking, if you cut into it too soon all the juices run out and it dries up fast.
  • If your chicken breasts are really thick, pound them gently with a rolling pin or cut them in half horizontally so they cook evenly.
  • Taste your marinade before adding the chicken, if the lemon is too tart or the salt too much, adjust it now while you still can.
03 -
  • Always reserve the oil from your sun-dried tomato jar, its packed with flavor and makes an instant marinade or salad dressing.
  • If your skillet isnt hot enough when you add the chicken, it will steam instead of sear and you wont get that golden crust.
  • Toast your pine nuts in a dry pan for two to three minutes until fragrant, they burn fast so watch them closely.
  • Use a meat thermometer to check doneness, guessing leads to dry chicken or undercooked centers.
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