Pin It This Sun-Dried Tomato Chicken Bowl is a vibrant and wholesome meal that captures the essence of the Mediterranean. Featuring juicy chicken breasts marinated in a robust blend of sun-dried tomatoes and fresh herbs, this dish is served over a bed of fluffy rice with crisp greens for a perfectly balanced, flavor-packed experience.
Pin It The marinated chicken provides a savory richness that is lightened by the citrusy notes of lemon and the freshness of the cherry tomatoes. Whether you are looking for a healthy lunch or a hearty dinner, this bowl delivers a satisfying and gourmet feel with minimal effort.
Ingredients
- 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: Marinate the Chicken
- 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: Prepare the Rice
- 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: Cook the Chicken
- 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: Assemble the Bowls
- To assemble, divide rice among serving bowls. Top with sliced chicken, salad greens, cherry tomatoes, and, if using, feta and pine nuts.
- Step 5: Garnish and Serve
- Drizzle with extra sun-dried tomato oil or a squeeze of lemon if desired. Serve immediately.
Zusatztipps für die Zubereitung
For the best results, ensure your skillet is well-heated before adding the chicken to achieve a beautiful golden crust. Using a meat thermometer to confirm an internal temperature of 74°C (165°F) ensures the chicken remains juicy and tender. Always rinse your rice thoroughly to remove excess starch for a fluffier texture.
Varianten und Anpassungen
This recipe is highly customizable; you can substitute brown rice or quinoa for extra fiber. For a different flavor profile, swap the feta for goat cheese or omit it entirely for a dairy-free version. Adding sliced avocado or fresh cucumber can provide even more freshness and crunch to your bowl.
Serviervorschläge
Serve this dish immediately while the chicken is warm to enjoy the contrast with the crisp salad greens. It pairs excellently with a glass of crisp Sauvignon Blanc or a light rosé. This meal is naturally gluten-free and offers a balanced nutritional profile with 480 calories and 39g of protein per serving.
Pin It With its combination of warm, savory chicken and cool, vibrant greens, this Sun-Dried Tomato Chicken Bowl is a wholesome addition to your recipe rotation. It is a satisfying meal that brings a taste of Mediterranean-inspired freshness to your kitchen in just 45 minutes.
Recipe Q&A
- → How long should I marinate the chicken?
Marinate the chicken for at least 15 minutes to infuse flavors, but up to 2 hours for deeper taste. The sun-dried tomato oil, garlic, and herbs penetrate the meat beautifully during this time.
- → Can I use brown rice instead of white?
Absolutely. Brown rice adds extra fiber and nutrients but will require a longer cooking time of about 40-45 minutes and slightly more water.
- → What can I use instead of feta cheese?
Goat cheese works wonderfully as a creamy alternative, or simply omit the cheese for a dairy-free version. The bowl remains satisfying without it.
- → How do I know when the chicken is done?
Cook for 6–7 minutes per side until golden brown. Use a meat thermometer to ensure the internal temperature reaches 74°C (165°F) for safe consumption.
- → Can I prep this bowl ahead of time?
Yes. Cook the rice and marinate the chicken up to a day in advance. Store components separately and assemble just before serving for the best texture and freshness.