Save The smell of sun-dried tomatoes hitting a hot pan always brings me straight back to my kitchen on a Tuesday night when I had fifteen minutes to salvage dinner. I'd bought a jar on impulse, shoved it in the pantry, and forgotten about it until I opened the fridge to find chicken breasts and not much else. That oil, deep red and herb-flecked, turned everything around. What started as a desperate weeknight fix became the bowl I crave most when I want something bright, filling, and just a little indulgent.
I made this for my sister the first time she visited after moving across the country. She walked in exhausted, dropped her bag, and I handed her a bowl still warm from the stove. She didn't say much at first, just ate, and then looked up and said it tasted like summer. I think it was the basil and lemon, or maybe just the fact that something this simple could feel so generous. Either way, it's been our reunion meal ever since.
Ingredients
- Boneless, skinless chicken breasts: These cook quickly and soak up the marinade beautifully, but if they're uneven, pound them gently so they cook at the same rate.
- Sun-dried tomatoes in oil: The key player here, bringing concentrated sweetness and a slightly chewy texture that balances the tender chicken.
- Sun-dried tomato oil: Don't toss this, it's packed with flavor and works as both marinade base and finishing drizzle.
- Garlic: Fresh is best, minced fine so it distributes evenly and doesn't burn in the pan.
- Fresh basil and parsley: They add brightness that dried herbs can't quite match, though dried works in a pinch.
- Dried oregano: A Mediterranean staple that deepens the herby backbone without overpowering.
- Lemon juice: Cuts through the richness and wakes up all the other flavors.
- Long-grain white rice: Fluffy and neutral, it's the perfect base to soak up any extra marinade or juices.
- Mixed salad greens: Arugula adds peppery bite, spinach brings softness, use what looks freshest.
- Cherry tomatoes: Sweet, juicy, and they pop in your mouth, adding little bursts of freshness.
- Feta cheese: Creamy, salty, and crumbly, it ties everything together, but it's optional if you want to keep it dairy-free.
- Toasted pine nuts: A little crunch and buttery richness, worth the extra step if you have them.
Instructions
- Marinate the chicken:
- Mix sun-dried tomatoes, oil, garlic, herbs, salt, pepper, and lemon juice in a bowl, then coat the chicken breasts thoroughly. Let them sit for at least 15 minutes, though an hour or two in the fridge makes them even more flavorful.
- Cook the rice:
- Rinse the rice until the water runs clear, then bring salted water to a boil, add the rice, cover, and simmer on low for 15 minutes. Let it rest off the heat for 5 minutes before fluffing with a fork.
- Sear the chicken:
- Heat a skillet or grill pan over medium-high until it's hot, then cook the marinated chicken for 6 to 7 minutes per side until golden and cooked through. Let it rest for 5 minutes before slicing so the juices stay inside.
- Assemble the bowls:
- Divide the fluffy rice among four bowls, top with sliced chicken, fresh greens, halved cherry tomatoes, and your choice of feta and pine nuts. Drizzle with extra sun-dried tomato oil or a squeeze of lemon if you want more brightness.
Save One night I made this for a friend who swore she didn't like chicken because it was always boring. She finished her bowl, looked at me skeptically, and asked what I'd done to make it actually taste like something. I told her it was just the tomatoes and the oil, and she made me write it down on a napkin. That napkin is probably still stuck to her fridge, smudged and stained, and I love that.
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 accordingly. Feta can be replaced with creamy goat cheese for a milder tang, or omit it entirely for a dairy-free version. For extra freshness, add sliced avocado, cucumber, or even roasted red peppers on top. If you don't have pine nuts, toasted slivered almonds or sunflower seeds add a similar crunch.
Storage and Reheating
Store the chicken, rice, and greens separately in airtight containers in the fridge for up to three days. Reheat the chicken and rice gently in the microwave or on the stovetop with a splash of water to keep them moist. Add the greens and toppings fresh right before serving so they stay crisp and vibrant. If you're meal prepping, pack the feta and pine nuts separately so they don't get soggy.
Serving Suggestions
This bowl is a complete meal on its own, but it pairs beautifully with a crisp Sauvignon Blanc or a light, chilled rosé. If you want to stretch it for a crowd, serve it alongside warm pita bread, hummus, or a simple cucumber and tomato salad. For a heartier spread, add roasted vegetables like zucchini, bell peppers, or eggplant on the side.
- Drizzle extra sun-dried tomato oil over the greens for an instant dressing.
- A squeeze of fresh lemon right before serving brightens everything up.
- If you have leftover marinade, toss it with the greens or drizzle it over the rice.
Save This bowl has become my go-to when I want something nourishing without spending hours in the kitchen. It's the kind of meal that feels like care, both for yourself and anyone you're sharing it with.
Recipe Guide
- → How long should I marinate the chicken?
Marinate the chicken for at least 15 minutes to infuse the sun-dried tomato flavor. For deeper flavor, you can marinate up to 2 hours in the refrigerator. Don't exceed 2 hours as the acidity may start to break down the chicken texture.
- → Can I use brown rice instead of white rice?
Absolutely. Brown rice works well and adds extra fiber and nutrients. Note that brown rice typically requires 40-45 minutes to cook, so adjust your timing accordingly. You can also use quinoa for a protein-rich alternative.
- → Is this dish dairy-free?
The base dish is naturally dairy-free. Simply omit the optional feta cheese to keep it completely dairy-free. The pine nuts are also optional and can be left out if needed.
- → Can I prepare this ahead for meal prep?
Yes, this bowl is excellent for meal prep. Store the rice, sliced chicken, and greens in separate containers and assemble when ready to eat. The components stay fresh for 3-4 days in the refrigerator. Reheat the chicken and rice gently, then add fresh greens.
- → What wine pairs well with this dish?
A crisp Sauvignon Blanc or light rosé complements the Mediterranean flavors beautifully. The acidity cuts through the richness of the sun-dried tomatoes while enhancing the herbal notes in the chicken marinade.
- → Can I grill the chicken instead of using a skillet?
Certainly. Grilling adds a lovely smoky char that pairs wonderfully with the sun-dried tomato marinade. Grill over medium-high heat for 6-7 minutes per side, or until the internal temperature reaches 74°C (165°F).