Sun-Dried Tomato Chicken Bowl

Experience the bright and savory flavors of the Mediterranean with this Sun-Dried Tomato Chicken Bowl. This vibrant dish features tender, herb-marinated chicken served over a bed of fluffy white rice and fresh greens, making it a perfect choice for a wholesome and flavor-packed meal. It is as nutritious as it is delicious, offering a balanced blend of protein and fresh vegetables.

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The secret to this dish is the rich marinade that uses the reserved oil from the sun-dried tomato jar. This not only seasons the chicken but also helps create a golden crust when seared in the pan. Complemented by the crunch of toasted pine nuts and the saltiness of feta cheese, every bite offers a satisfying variety of textures.

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: 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, or up to 2 hours for deeper flavor.

Step 2: Cook the Rice

Rinse the rice under cold water. In a saucepan, bring 3 cups of water and salt to a boil. Add the rice, cover, reduce heat, and simmer for 15 minutes. Remove from heat and let it stand, covered, for 5 minutes before fluffing with a fork.

Step 3: Sear the Chicken

Heat a large skillet or grill pan over medium-high heat. Cook the marinated chicken for 6–7 minutes per side until golden and the internal temperature reaches 74°C (165°F). Let the chicken rest for 5 minutes before slicing.

Step 4: Assemble the Bowls

Divide the fluffed rice among four serving bowls. Top each with the sliced chicken, mixed salad greens, and halved cherry tomatoes. Add the crumbled feta and toasted pine nuts if desired.

Step 5: Garnish and Serve

Drizzle the bowls with extra sun-dried tomato oil or a fresh squeeze of lemon juice. Serve immediately.

Zusatztipps für die Zubereitung

To ensure the fluffiest rice, always rinse it thoroughly to remove excess starch. Using a meat thermometer is the best way to ensure the chicken is perfectly cooked and juicy without being overdone. Don't forget to let the chicken rest after cooking; this helps the meat retain its moisture.

Varianten und Anpassungen

For extra fiber, you can substitute the white rice with brown rice or quinoa. If you prefer a dairy-free version, simply omit the feta cheese. You can also add more fresh elements like sliced avocado or cucumber to increase the vegetable content and add a cooling crunch.

Serviervorschläge

This Sun-Dried Tomato Chicken Bowl pairs wonderfully with a crisp Sauvignon Blanc or a light rosé. For a complete Mediterranean spread, serve it alongside a side of hummus or pita bread. A final drizzle of the sun-dried tomato oil right before eating ties all the components together perfectly.

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This wholesome bowl is proof that healthy eating can be incredibly flavorful. Whether you are meal prepping for the week or looking for a fresh family dinner, this sun-dried tomato chicken recipe is a reliable and delicious choice that brings a taste of the Mediterranean to your table.

Recipe FAQ

→ How long should I marinate the chicken?

Marinate the chicken for at least 15 minutes to absorb the sun-dried tomato and herb flavors. For deeper flavor penetration, marinate up to 2 hours in the refrigerator. The longer marination time allows the garlic, basil, parsley, and oregano to fully infuse the meat.

→ Can I use brown rice instead of white rice?

Absolutely. Brown rice adds extra fiber and nutrients while maintaining the dish's wholesome appeal. Adjust cooking time to approximately 40-45 minutes for brown rice, and use 2 1/2 cups water per cup of rice. Quinoa also works wonderfully as a gluten-free alternative.

→ What can I substitute for feta cheese?

Goat cheese provides a similar creamy tangy element. For a dairy-free version, simply omit the cheese or add sliced avocado for richness. The sun-dried tomato marinade delivers plenty of savory flavor, so the bowl remains satisfying without cheese.

→ How do I store leftovers?

Store components separately in airtight containers in the refrigerator for up to 3 days. Keep the sliced chicken, rice, and fresh greens in separate containers to maintain texture. Reheat the chicken and rice gently, then assemble with fresh greens just before serving.

→ Can I grill the chicken instead of using a skillet?

Grilling adds beautiful char marks and smoky flavor. Preheat your grill to medium-high heat and cook the marinated chicken for 6-7 minutes per side. The natural sugars in the sun-dried tomatoes will caramelize nicely on the grill. Let the chicken rest before slicing to retain juices.

→ What wine pairs well with this bowl?

A crisp Sauvignon Blanc cuts through the rich sun-dried tomato flavors while complementing the fresh greens. A light rosé also pairs beautifully, offering fruity notes that harmonize with the Mediterranean herbs and tomatoes. For red wine lovers, a Pinot Noir works without overpowering the dish.