Sun-Dried Tomato Chicken Bowl

There's something about opening a jar of sun-dried tomatoes that instantly transports you somewhere warmer, somewhere with terracotta pots and olive trees. I discovered this bowl on a gray Tuesday when I was tired of the usual chicken routine and grabbed that burgundy jar from the pantry almost by accident. The smell alone—that concentrated, jammy richness—told me this was going to be different. Within minutes, I had chicken coated in this glossy, herb-studded marinade, and by dinner time, I understood why this combination keeps coming back to my table.

I made this for my sister when she visited last spring, and she kept asking for more of that oil drizzle. She's usually skeptical about anything that sounds "healthy," but watching her fork into the crispy edges of the chicken and then twist through the greens told me I'd stumbled onto something she'd want to steal. Now whenever she calls, she asks if I'm making "that bowl" again.

Ingredients

• Boneless, skinless chicken breasts: Use breasts that are roughly the same thickness so they cook evenly, or gently pound them if one side is noticeably thicker—this small step prevents dry edges and a raw center.
• Sun-dried tomatoes in oil: Don't drain that oil into the sink; it's liquid gold and becomes the backbone of your marinade, carrying all those sweet, umami flavors directly into the chicken.
• Garlic and fresh herbs: Fresh basil and parsley make a noticeable difference, but don't stress if you only have dried—just use about a third of the amount since they're more concentrated.
• Lemon juice: This brightens everything and keeps the marinade from feeling heavy; squeeze it fresh rather than using bottled if you can.
• Long-grain white rice: The fluffy, separate grains provide the perfect neutral base that lets the tomato-herb flavors shine without competing.
• Mixed salad greens: Arugula adds a peppery note that plays beautifully against the richness of the chicken and oil, though spinach or softer lettuce works too.
• Cherry tomatoes, feta, and pine nuts: These are optional but transform the bowl from simple to special; toast your pine nuts yourself if you have time, as the aroma and flavor difference is real.

Instructions

Build your marinade magic:

In a bowl, combine your drained sun-dried tomatoes, that reserved oil, minced garlic, fresh and dried herbs, salt, pepper, and lemon juice—you'll see this paste-like mixture come together, and it should smell like a Mediterranean kitchen. Add your chicken breasts and coat them generously, making sure the marinade gets into every crevice, then let them sit for at least 15 minutes while you handle the rice.

Start the rice:

Rinse your rice under cold water to remove excess starch, which keeps the grains from clumping. Bring salted water to a boil, add rice, cover with a lid, turn the heat down to low, and set a timer for 15 minutes—resist the urge to peek or stir.

Cook the chicken:

Heat your skillet over medium-high heat until a drop of water sizzles on contact, then add your marinated chicken breasts without moving them for the first 6-7 minutes; you want those golden-brown edges that taste slightly caramelized. Flip and cook the other side for another 6-7 minutes until the thickest part reads 165°F on a meat thermometer, then let them rest on a cutting board for 5 minutes before slicing.

Let the rice rest and fluff:

Once your 15 minutes are up, remove the saucepan from heat but keep the lid on for another 5 minutes—this gentle resting period allows any remaining moisture to redistribute. Fluff with a fork to separate the grains.

Assemble your bowl:

Divide the fluffy rice among your bowls, arrange sliced chicken on top, then scatter your fresh greens, halved cherry tomatoes, and any cheese or nuts you're using. Finish with a drizzle of that sun-dried tomato oil or a squeeze of fresh lemon.

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What started as a Tuesday night solution has become the meal I make when I want to feel like I'm eating well without actually trying that hard. There's something deeply satisfying about serving yourself a bowl this beautiful and knowing you made it in less than an hour.

The Power of Sun-Dried Tomato Oil

That red-tinged oil in the jar is where the real flavor lives, and most people throw it away without thinking twice. I learned this the hard way by draining it once, then tasting the resulting marinade and realizing I'd made a mistake—all the concentrated tomato essence and subtle herbs infused in oil had gone down the drain. Now I intentionally buy the better brands packed in olive oil because that liquid becomes your secret ingredient, your shortcut to depth that would otherwise require hours of cooking.

Why This Bowl Beats Meal-Prep Exhaustion

Most meal-prep recipes ask you to build components separately and layer them into containers like you're packing a lunch box for school. This bowl refuses to cooperate with that timeline because the magic happens when you eat it fresh—the warm rice mingles with the cool greens, the chicken is still slightly warm, and everything tastes alive rather than tired. You can absolutely make the rice and marinate the chicken ahead, but cook the chicken within an hour of eating, and you'll understand why the difference matters.

Make It Your Own

The beauty of a bowl is that it bends to what's in your kitchen and what you're craving that day. Some mornings I add avocado sliced at the last second; other times I toss in cucumber ribbons or swap the rice for quinoa if I'm looking for extra protein and fiber. The chicken and that sun-dried tomato marinade are the anchor—everything else is improvisation.

• Brown rice or quinoa work beautifully if you want more texture or nutrition, though they'll add about 10 extra minutes to your cooking time.
• Goat cheese crumbles give a tangier, creamier note than feta if that's what you have on hand.
• A handful of spinach wilts slightly from the warm chicken and rice, adding earthiness without requiring extra prep.

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This bowl has become my answer to "what should I make tonight when I want something that tastes like I tried but doesn't make me hate cooking." It's the kind of meal that leaves you feeling lighter and more energized, which might be the best compliment a dinner can get.

Recipe FAQ

→ How long should I marinate the chicken?

Marinate the chicken for at least 15 minutes, but for the best flavor, let it sit up to 2 hours in the refrigerator before cooking.

→ Can I use brown rice instead of white?

Absolutely! Brown rice or quinoa work well and add extra fiber. Just adjust cooking time accordingly—brown rice typically takes about 40-45 minutes.

→ Is this bowl dairy-free?

Yes, simply omit the feta cheese for a completely dairy-free version. The sun-dried tomatoes provide plenty of richness on their own.

→ What wine pairs well with this dish?

A crisp Sauvignon Blanc or light rosé complements the Mediterranean flavors beautifully, cutting through the richness of the sun-dried tomatoes.

→ Can I prepare components ahead of time?

Yes! Cook the rice and marinate the chicken up to a day in advance. Store them separately in the refrigerator and assemble just before serving.

→ What other toppings work well?

Sliced avocado, cucumber, olives, or roasted red peppers make excellent additions. Feel free to customize based on what you have on hand.