Fruited Basmati Pilaf with Pistachios
If your cinnamon stick is larger than one inch, just break it to get a one-inch piece.
2 tablespoons butter
1 cup thinly sliced shallots
2 1/2 cups water
1 1/2 cups uncooked basmati rice
3/4 cup frozen green peas
3/4 cup golden raisins
1 1/2 teaspoons salt
3/4 teaspoon fennel seeds, lightly crushed
1/4 teaspoon freshly ground black pepper
1/8 teaspoon ground cardamom
1/8 teaspoon saffron threads, crushed
1 (1-inch) cinnamon stick
1 bay leaf
1/2 cup chopped pistachios, toasted
Melt butter in a large nonstick skillet over medium-high heat. Add shallots, and sauté 8 minutes or until golden brown. Remove from heat.
Combine water and rice in a medium saucepan over medium-high heat; bring to a boil. Stir in green peas and the next 8 ingredients (through bay leaf); cover, reduce heat, and simmer 20 minutes or until liquid is absorbed and rice is tender. Discard cinnamon stick and bay leaf. Stir in shallots and pistachios.
Yield: 10 servings (serving size: 3/4 cup)
CALORIES 196 (30% from fat); FAT 6.6g (satfat 2.3g, monofat 2.6g, polyfat 1.2g); PROTEIN 4.5g; CARBOHYDRATE 31.9g; FIBER 2.4g; CHOLESTEROL 8mg; IRON 1.2mg; SODIUM 482mg; CALCIUM 30mg;
Cooking Light, DECEMBER 2004
Do not use the butter. 
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IBS-A for 20 years with terrible bloating and gas. On the diet since April 2004. Remember this from Heather's information pages:
"You absolutely must eat insoluble fiber foods, and as much as safely possible, but within the IBS dietary guidelines. Treat insoluble fiber foods with suitable caution, and you'll be able to enjoy a wide variety of them, in very healthy quantities, without problem." Please eat IF foods!
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fruited basmati pilaf with pistachios
