In advance: Cook the rice according to package instructions and the way you normally do (I use a rice cooker). You'll need about 1½ or 2 cups of uncooked rice for family of four.
In a bowl, mix together the dijon mustard, maple syrup, and minced garlic.
Drain the pineapple slices from juice, keeping ½ cup of pineapple juice and adding to a bowl. Add 1 Tbsp of cornstarch (or 2 Tbsp arrowroot powder) and whisk in. Set this aside.
Heat a frying pan over medium-high heat with 1 Tbsp of cooking oil. Once the pan is hot, sear the chicken breasts for 1-2 minutes on each side.
Lower the heat and drizzle the dijon maple syrup sauce over the chicken. Cover the pan with a lid and let this simmer for 10-15 minutes.
Stir sauce occassionally during this time, scraping the sauce from sides of the pan with a wood or silicone spatula.
Remove the pan from heat and add chicken to a plate. Now add the pineapple juice / cornstarch mixture to the pan and whisk in, scraping all the sides to mix in everything. The sauce will thicken in 1-2 minutes.
Add the pineapple slices and chicken back to the frying pan. Cover and heat until warmed through, about 1-2 minutes.
Add rice to plates, top with chicken breasts, pineapple slices and sauce. Serve while still warm.
QUICK LID HACK: Are you using a frying pan and don’t have a lid that will fit? Try using a baking sheet or aluminum foil to cover the frying pan instead!
THICKEN SAUCE WITHOUT CORNSTARCH: Although cornstarch is naturally gluten-free, many cornstarch brands are manufactured in a facility that processes other ingredients with gluten. If you’re avoiding gluten, you can substitute with arrowroot flour. This is an easy substitute for any recipes you make requiring cornstarch.
STIR SAUCE FREQUENTLY: This sauce uses maple syrup which can sometimes burn while cooking in the frying pan. I like to stir occasionally and scrape the sides of the pan with a spatula while the chicken is cooking.
According to the USDA recommended cooking temperatures, the safest internal temperature for cooking all types of poultry products is 165°F. This is the interior temperature that the chicken will read at once removed from the frying pan. You can use a meat thermometer, which will be poked into the thickest part of the chicken to read the temperature. The chicken will also no longer be pink inside and juices will run clear.