Competitor's Chicken Curry

Makes 3 servings

3/4 lb boneless, skinless chicken breasts, trimmed of visible fat and cut into 1" cubes
Salt, to taste
Ground pepper, to taste
2 t extra-virgin olive oil
1/4 cup chopped white or yellow onion
1/4 cup chopped celery
2 gloves garlic, minced
2 T whole-grain oat flour
1 cup low-sodium chicken broth
1/2 cup canned no-salt-added diced tomatoes in juice
1/2 t Worcestershire sauce
1/2 to 1 t curry powder, to taste
1/8 t cayenne powder
1/4 cup chopped fresh cilantro

Season the chicken with salt and pepper.  Set a medium nonstick skillet over medium-high heat until a spritz of water sizzles on it.  Add 1 teaspoon of oil to the pan.  Scatter the chicken pieces in the pan.  Cook, stirring frequently, for 3 to 5 mins, or until the cubes are browned.  Cook, lowering the heat slightly if needed, for 2 to 4 mins, or until the chicken is no longer pink.  Transfer the chicken to a plate.  Set aside.

Reduce the heat to medium.  Add the remaining 1 teaspoon of oil to pan.  Add the onion, celery, and garlic.  Cook, stirring occasionally, for about 5 mins, or until the just starting to brown.  Stir in the flower until well combined.  Add the broth.  Cook, stirring constantly, for 4 to 5 mins, or until thickened.  Stir in the tomatoes, Worcestershire sauce, 1/2 t curry powder, cayenne, and the reserved chicken.  Simmer for 2 or 3 minutes for the flavors to blend.   Taste and add up to 1/2 t more curry powder, if desired.  Turn off the heat and stir in the cilantro.  Serve.

Nutrition per serving: 191 calories, 28 g protein, 6 g carbohydrates, 5 g fat (less than 1 g sat), 67 mg cholesterol, 1 g fiber, 308 mg sodium. 

Found in the Biggest Loser Cookbook.