Ingredients

• 20 ounces canned pineapple slices, in juice
• 1 pound boneless, skinless chicken breasts 
• 2 cloves garlic, minced
• 1 teaspoon ground thyme
• 1/4 teaspoon black pepper
• 1 tablespoon vegetable oil
• 1 tablespoon cornstarch
• 3 tablespoons honey
• 3 tablespoons Dijon mustard
• 2 cups cooked white rice

Preparation

1. Drain pineapple, reserving juice.
2. Rub chicken with garlic and thyme, then sprinkle with black pepper to taste.
3. Heat oil over high heat in a non-stick skillet. Brown chicken on both sides then reduce heat to medium.
4. Combine 2 tablespoons of the reserved pineapple juice with cornstarch; set aside.
5. Combine honey and mustard; stir into skillet with remaining pineapple juice.
6. Spoon sauce over chicken. Cover and simmer 15 minutes.
7. Stir cornstarch mixture into skillet with chicken and sauce.
8. Add pineapple rings. Cook, stirring, until sauce boils and thickens.
9. Serve 3 ounces chicken per plate with 1/2 cup rice, 1/4 of the sauce and 1/4 of the pineapple for each serving.

Helpful hints

• Pineapple chunks can be used instead of slices, if desired.
• For a lower protein dish try boneless, skinless chicken thighs instead of chicken breast .
• For a lower carbohydrate dish omit the rice and serve with a non-starchy vegetable such as summer squash, carrots or green beans.