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Servings

Prep Time

Cook Time

Ingredients

• 3/4 tsp freshly ground pepper
• 1 tbsp paprika
• 2 tsp onion powder
• 1 tsp dried oregano
• 1/8 tsp cayenne pepper
• 1 tbsp olive oil, divided
• 1 lb boneless skinless chicken thighs
• 1 cup barley
• 1 onion, chopped
• 1
• 2 stalks celery, chopped
• 1 tbsp minced garlic
• 1/2 lb smoked sausage, sliced
• 1 ½ cups diced canned tomatoes
• 1-1/2 cups water
• 2 tbsp fresh thyme leaves
• 1/2 lb defrosted, peeled shrimp

Directions

1. SLOW COOKER OPTION: In a small bowl, mix together pepper, paprika, onion powder, oregano and cayenne pepper, and set aside. Heat half of the olive oil in a saucepan over medium-high heat. Season chicken with mixed spices, and then sear in saucepan, turning to brown, about 5 minutes. Transfer chicken to a plate. Add barley to pan and swirl around in juices and oil; transfer to slow cooker and top with chicken.

2. Add remaining oil to pan and sauté onion, green pepper, celery and garlic. Cook vegetables until softened and lightly browned. Add sautéed vege­tables, sausage, tomatoes and water to slow cooker. Stir in thyme.

3. Cover opening with foil and then lid; cook on low for 7 hours or on high for 3 hours. Stir in the thawed shrimp, cover and cook until the shrimp is heated through, about 5 minutes.

4. PRESSURE COOKER OPTION: Prepare as above, browning chicken and vegetables in pressure cooker. Add remaining ingredients, except shrimp. Bring cooker to high pressure; set timer for 6 minutes. Turn off heat and let sit for 2 minutes; quickly release pressure, covering valve with a tea towel and directing steam away from you (see How to Use Your Pressure Cooker). Remove lid, stir and add shrimp. Set lid on cooker for 3 minutes to let shrimp steam-cook.

Nutrients Per Serving

323 calories, 6 g fat, 78 mg calcium, 427 mg sodium, 26 g carbohydrates, 5 g fibre, 21 g protein. Excellent source of niacin and selenium; high source of fibre; good source of iron; source of vitamin C and calcium.