Irritable Bowel Syndrome Message Boards | spring salmon pilaf- I thought I must have posted this before but I guess not?

Spring Pilaf with Salmon and Asparagus

This version of stir-fry rice is a fine use for leftover salmon. You can make this even simpler by cooking rice and salmon a day ahead. Just warm both in the microwave before completing the dish.

4 cups water
4 (6-ounce) salmon fillets (about 1 inch thick)
Butter Pam
2 cups (1-inch) diagonally cut asparagus
3 cups hot cooked long-grain rice
1 cup fresh or frozen peas, thawed
1/2 cup vegetable broth
2 tablespoons chopped fresh flat-leaf parsley
2 tablespoons chopped fresh chives
1 tablespoon fresh lemon juice
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper

Bring water to a boil in a large skillet; add salmon (skin side up). Return to a boil. Reduce heat, cover, and simmer 10 minutes or until fish flakes easily when tested with a fork. Remove fish with a slotted spoon and discard water; cool fish slightly. Remove and discard skin; break fish into large pieces.
Return pan to heat; add pam and a little broth. Add asparagus; cook 6 minutes or until tender, stirring occasionally. Stir in rice, peas, and broth; cook 1 minute. Add salmon, parsley, and remaining ingredients; stir well to combine. Cook 2 minutes or until thoroughly heated. Top with a little safe margarine and serve with white rolls.

Yield: 6 servings (serving size: 1 1/3 cups)

CALORIES 391 (29% from fat); FAT 12.8g (satfat 3.4g, monofat 4.3g, polyfat 4g); PROTEIN 24.7g; CARBOHYDRATE 42.9g; FIBER 2.7g; CHOLESTEROL 61mg; IRON 3.2mg; SODIUM 385mg; CALCIUM 43mg;
Cooking Light, APRIL 2003

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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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