Sun-Dried Tomato Chicken Bowl

Bring the vibrant, sun-drenched flavors of the Mediterranean to your dining table with this Sun-Dried Tomato Chicken Bowl. Featuring succulent chicken breasts marinated in a robust blend of herbs and sun-dried tomatoes, this meal is served over a bed of light, fluffy rice and crisp, refreshing greens for a perfectly balanced and wholesome experience.

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The secret to this dish's depth is the use of sun-dried tomato oil in the marinade, which infuses the chicken with a rich, concentrated essence. Garnished with optional feta and toasted pine nuts, it offers a delightful variety of textures in every bite.

Ingredients

• 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
• 1 1/2 cups (300 g) long-grain white rice
• 3 cups (720 ml) water
• 1/2 teaspoon salt
• 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

For the best results, ensure the chicken reaches an internal temperature of 74°C (165°F) to maintain its juiciness. Always let the meat rest for 5 minutes after cooking to allow the juices to redistribute before slicing. Rinsing the rice beforehand is essential to remove excess starch, ensuring a fluffy texture.

Varianten und Anpassungen

This bowl is highly versatile. You can substitute long-grain white rice with brown rice or quinoa for extra fiber. For a dairy-free version, simply omit the feta cheese, or swap it for goat cheese if you prefer a creamier tang. For additional freshness, try adding sliced avocado or crisp cucumber.

Serviervorschläge

Pair this Mediterranean-inspired dish with a crisp Sauvignon Blanc or a light rosé to complement the acidity of the sun-dried tomatoes. Serve the bowls immediately with a fresh squeeze of lemon over the greens and a drizzle of the reserved sun-dried tomato oil for an extra layer of richness.

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Enjoy this nutritious and flavor-packed Sun-Dried Tomato Chicken Bowl as a satisfying end to your day. With its combination of tender protein, energy-giving grains, and fresh vegetables, it is a meal that truly nourishes the soul.

Recipe Questions & Answers

→ How long should I marinate the chicken?

Marinate the chicken for at least 15 minutes to absorb the flavors, though letting it sit for up to 2 hours will intensify the sun-dried tomato and herb infusion even more.

→ Can I use brown rice instead of white rice?

Absolutely. Brown rice or quinoa work beautifully as substitutions and will add extra fiber to your bowl. Just adjust the cooking time according to your grain's package directions.

→ Is this dish dairy-free?

The base dish is dairy-free when you omit the feta cheese. The sun-dried tomatoes, marinade, rice, and vegetables all contain no dairy, making it easy to adapt for dairy-free needs.

→ What wine pairs well with this bowl?

A crisp Sauvignon Blanc or light rosé complements the Mediterranean flavors beautifully. The acidity and brightness of these wines balance the rich sun-dried tomato and herb notes.

→ Can I make this ahead for meal prep?

This bowl is excellent for meal prep. Store the cooked chicken, rice, and vegetables separately in airtight containers in the refrigerator for up to 4 days. Reheat gently and assemble when ready to eat.

→ What can I substitute for pine nuts?

If you have nut allergies or prefer alternatives, toasted sunflower seeds, pumpkin seeds, or chopped walnuts provide similar crunch. You can also omit the nuts entirely without compromising the dish.