Save to Pinterest Experience a taste of the Mediterranean with this vibrant Sun-Dried Tomato Chicken Bowl. Featuring juicy, herb-marinated chicken served over a bed of fluffy rice and crisp garden greens, this dish is a harmonious blend of textures and bold flavors. It is the perfect wholesome meal for those seeking a nutrition-packed dinner that doesn't compromise on taste.
Save to Pinterest What's for Dinner Tonight? 🤔
Stop stressing. Get 10 fast recipes that actually work on busy nights.
Free. No spam. Just easy meals.
The secret to this bowl's success is the dual use of sun-dried tomatoes: they provide both a concentrated burst of sweetness in the marinade and a seasoned oil that acts as a flavorful dressing. This simple technique elevates basic chicken and rice into a gourmet-inspired meal with minimal effort.
Ingredients
Tired of Takeout? 🥡
Get 10 meals you can make faster than delivery arrives. Seriously.
One email. No spam. Unsubscribe anytime.
- Chicken & Marinade
- 4 boneless, skinless chicken breasts (about 600 g)
- 1/3 cup (50 g) sun-dried tomatoes in oil, drained and finely chopped
- 2 tablespoons sun-dried tomato oil (reserved from jar)
- 2 cloves garlic, minced
- 1 tablespoon fresh basil, chopped (or 1 teaspoon dried)
- 1 tablespoon fresh parsley, chopped (or 1 teaspoon dried)
- 1 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- Juice of 1/2 lemon
- Rice
- 1 1/2 cups (300 g) long-grain white rice
- 3 cups (720 ml) water
- 1/2 teaspoon salt
- Fresh Greens & Toppings
- 4 cups (120 g) mixed salad greens (arugula, spinach, or lettuce)
- 1/2 cup (80 g) cherry tomatoes, halved
- 1/4 cup (30 g) crumbled feta cheese (optional)
- 1/4 cup (25 g) toasted pine nuts (optional)
Instructions
- Step 1
- 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 well. Marinate for at least 15 minutes (up to 2 hours for more flavor).
- Step 2
- While the chicken marinates, rinse rice under cold water. In a saucepan, bring water and salt to a boil. Add rice, cover, reduce heat, and simmer for 15 minutes or until tender. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork.
- Step 3
- Heat a large skillet or grill pan over medium-high heat. Cook marinated chicken for 6–7 minutes per side, or until golden and cooked through (internal temperature 74°C/165°F). Let rest 5 minutes, then slice.
- Step 4
- To assemble, divide rice among serving bowls. Top with sliced chicken, salad greens, cherry tomatoes, and, if using, feta and pine nuts.
- Step 5
- Drizzle with extra sun-dried tomato oil or a squeeze of lemon if desired. Serve immediately.
Zusatztipps für die Zubereitung
To ensure the chicken is perfectly cooked and safe to eat, use a meat thermometer to confirm it reaches an internal temperature of 74°C (165°F). Using a heavy skillet or grill pan will help you achieve those desirable golden-brown edges. Always let the chicken rest for 5 minutes before slicing to keep it moist.
Still Scrolling? You'll Love This 👇
Our best 20-minute dinners in one free pack — tried and tested by thousands.
Trusted by 10,000+ home cooks.
Varianten und Anpassungen
This gluten-free recipe is highly versatile. You can substitute the white rice with brown rice or quinoa for extra fiber. For a dairy-free version, omit the feta cheese or swap it for goat cheese if you enjoy its tang. For added freshness and healthy fats, consider topping your bowl with sliced avocado or crisp cucumber slices.
Serviervorschläge
For an elegant touch, finish each bowl with a final drizzle of the reserved sun-dried tomato oil. This dish pairs exceptionally well with a crisp Sauvignon Blanc or a light rosé. If you are sensitive to allergens, remember to double-check the labels on your sun-dried tomatoes and feta cheese to ensure they meet your dietary needs.
Save to Pinterest Whether you are looking for a quick weeknight dinner or a beautiful meal to serve guests, the Sun-Dried Tomato Chicken Bowl delivers on every front. Its combination of warm, seasoned chicken and cool, crisp vegetables creates a satisfying dining experience that feels both indulgent and virtuous.
Recipe Q&A
- → Can I prepare the chicken ahead of time?
Absolutely. Marinate the chicken for up to 24 hours in advance for deeper flavor. Cooked chicken slices also store well in the refrigerator for 3-4 days, making this perfect for meal prep.
- → What other grains work well in this bowl?
Brown rice, quinoa, couscous, or farro all make excellent substitutions. Adjust cooking times accordingly and rinse grains before cooking for the best texture.
- → How do I know when the chicken is fully cooked?
Use a meat thermometer to check the internal temperature reaches 74°C (165°F). The chicken should feel firm and spring back when touched, with juices running clear.
- → Can I make this dairy-free?
Simply omit the feta cheese or replace it with dairy-free alternatives. The sun-dried tomatoes and herbs provide plenty of flavor without needing cheese.
- → What's the best way to store leftovers?
Keep components separate in airtight containers. Rice and chicken stay fresh for 3-4 days refrigerated. Add fresh greens just before serving to maintain their crisp texture.
- → Can I grill the chicken instead of using a skillet?
Grilling adds a lovely smoky char that complements the sun-dried tomato marinade beautifully. Cook over medium-high heat for 5-6 minutes per side until done.
