Sun-Dried Tomato Chicken Bowl

One afternoon, I was rummaging through my pantry and found a jar of sun-dried tomatoes I'd bought months ago and forgotten about. The deep red color caught my eye, and suddenly I remembered a trip to the Mediterranean coast where the smell of dried tomatoes hung in the air like a memory. That jar became the inspiration for this bowl, and now it's become my go-to when I want something that tastes like a proper meal but doesn't tie me to the stove for hours.

I made this for my sister on a random Wednesday when she stopped by complaining about being stuck in a food rut. She took one bite and went quiet for a moment, which is never a good sign until she said the chicken tasted like something from a restaurant she loved. Now she texts me for the recipe whenever she needs to impress someone without admitting she's cooking at home.

Ingredients

• Boneless, skinless chicken breasts (about 600 g): Four pieces give you enough protein to make this filling without being heavy, and they cook evenly so nobody ends up with a dry piece.
• Sun-dried tomatoes in oil (1/3 cup, 50 g): Finely chop these and don't skip the reserved oil from the jar, it's where half the flavor lives and it's already seasoned.
• Garlic (2 cloves): Mince it fine so it distributes throughout the marinade and doesn't overpower the chicken.
• Fresh basil and parsley (1 tablespoon each): Fresh herbs make an actual difference here, but dried work in a pinch at half the amount.
• Dried oregano (1 teaspoon): This is the Mediterranean backbone that ties everything together.
• Salt and black pepper (1/2 teaspoon and 1/4 teaspoon): Taste as you go because the sun-dried tomatoes and oil already bring saltiness.
• Lemon juice (from 1/2 lemon): This brightens everything and keeps the chicken from tasting one-note.
• Long-grain white rice (1 1/2 cups, 300 g): A neutral base that lets the chicken shine, and the starch soaks up the flavors beautifully.
• Mixed salad greens (4 cups, 120 g): Use whatever you have on hand, but the peppery notes in arugula pair especially well with the tomato.
• Cherry tomatoes (1/2 cup, 80 g): Fresh tomatoes add a textural contrast and a bright burst of acidity.
• Feta cheese and toasted pine nuts (optional): These are the flourishes that turn a good bowl into something you'll think about for days.

Instructions

Build your marinade:

In a bowl, combine the chopped sun-dried tomatoes, that precious oil from the jar, minced garlic, fresh herbs, oregano, salt, pepper, and lemon juice. Stir it together and let it sit for a moment so the flavors start getting to know each other.

Marinate the chicken:

Add your chicken breasts to the marinade and turn them to coat every surface. Let them sit for at least 15 minutes while you handle the rice, though if you have time, two hours in the fridge will make them even more flavorful.

Cook the rice:

Rinse your rice under cold water to remove excess starch, then bring salted water to a boil in a saucepan. Add the rice, cover it, and drop the heat to low so it simmers gently for 15 minutes without peeking.

Let the rice rest:

Remove the pan from heat, keep the lid on, and let it sit undisturbed for 5 minutes. This allows the grains to firm up and separate naturally.

Cook the chicken:

Heat your skillet or grill pan over medium-high heat until it's hot enough that a drop of water sizzles immediately. Cook the marinated chicken for 6 to 7 minutes per side, listening for that satisfying sizzle and watching for a golden crust.

Rest the chicken:

Once the chicken reaches 165°F internally, transfer it to a cutting board and let it rest for 5 minutes so the juices redistribute. This is the step that keeps it tender instead of dry.

Assemble your bowl:

Divide the fluffy rice among serving bowls, arrange the sliced chicken on top, then build a bed of fresh greens. Scatter cherry tomatoes over everything, then finish with feta and pine nuts if you're using them.

Finish and serve:

Drizzle everything with a little extra sun-dried tomato oil or a squeeze of fresh lemon juice. Serve immediately while the rice is warm and the greens are still crisp.

Save

There was this moment when my nephew, who usually pushes vegetables around his plate, actually asked for seconds of the greens because they were sitting right next to that chicken. Something about the way the flavors worked together made everything taste better than its individual parts.

The Magic of Sun-Dried Tomatoes

Sun-dried tomatoes are basically concentrated tomato flavor that someone else already did the work for. They're intense and slightly sweet, with a depth that fresh tomatoes can't quite match. Once you understand that they're not an ingredient you apologize for but celebrate, your cooking opens up in interesting ways.

Building Bowls That Feel Complete

A bowl works when it has layers, textures, and enough contrast that every bite is interesting. Warm rice, hot chicken, cool greens, creamy cheese, and crunchy nuts all talking to each other makes the meal feel intentional rather than thrown together. This is where you can lean into your preferences without worrying about following rules.

Variations That Keep It Fresh

This bowl is forgiving enough to adapt based on what's in your kitchen and what you're craving. Brown rice adds nuttiness and fiber, quinoa brings a different texture, and swapping dairy for dairy-free cheese means everyone gets to eat together. You could add avocado, roasted vegetables, or a drizzle of balsamic without making it a different dish.

• Try stirring fresh dill into the rice or swapping the lemon juice for lime if you want a different brightness.
• If pine nuts feel fancy or expensive, toasted sunflower seeds work beautifully and cost less.
• Make extra marinade to drizzle over the finished bowl for more flavor without more effort.

Save

This bowl taught me that Mediterranean food doesn't require a trip to the Mediterranean, just attention to good ingredients and a little patience. It's become my answer to the question of what to cook when you want something that feels nourishing and special.

Recipe Questions & Answers

→ How should I marinate the chicken for best flavor?

Combine sun-dried tomatoes, tomato oil, garlic, basil, parsley, oregano, salt, pepper, and lemon juice. Coat the chicken well and marinate for at least 15 minutes, preferably up to 2 hours.

→ Can I substitute the rice with another grain?

Yes, brown rice or quinoa can be used as alternatives for added fiber and nutrition while maintaining the dish’s texture.

→ What cooking method works best for the chicken?

Grilling or pan-searing the marinated chicken over medium-high heat until cooked through yields a flavorful and juicy result.

→ Are there any suggestions for topping variations?

Try adding crumbled feta, toasted pine nuts, sliced avocado, or cucumber for extra freshness and complementary textures.

→ Is this dish suitable for gluten-free diets?

Yes, the ingredients are naturally gluten-free. Just ensure all packaged components, like sun-dried tomatoes, are certified gluten-free if sensitive.