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Hot ‘n’ Sour Kale Stir-Fry

Based on a favorite Hot n’ Sour Soup from a Seattle restaurant, we skip the soup and add more vegetables…in this case, kale. This cozy, comfort-food version of stir-fry combines hot, savory, sweet and sour with lots of texture.

Hint: Quick-cook some rice this morning. You’ll have healthy brown rice all ready when you get home!

Grocery List Hot'n'SourKale SF
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Tuesday, Hot n Sour Kale Stir Fry

Produce

garlic (if needed)

1 red onion 

1 bunch green curly kale

5 oz. Crimini mushrooms 

1 medium tomato 

Canned/Dried Foods

brown rice (if needed)

low sodium vegetable broth (if needed)

low sodium soy sauce (if needed)

one 6 oz. can sliced water chestnuts (if needed)

sesame oil (if needed)

white vinegar (if needed)

granulated sugar (if needed)

cornstarch (if needed)

cayenne pepper (if needed)

Frozen Foods

frozen peas (if needed)

Meat/Fish/Poultry

Chilled Foods/Dairy

one package Asian flavored baked tofu

eggs (if needed) 

 

 

Nutritional Value Hot'n'Sour Kale Stir-Fry

Nutritional Analysis

Hot ‘n’ Sour Kale Stir Fry

Per Serving

Calories: 540

Protein: 20

Carbohydrates: 76 g

Total Fat: 17 g

(Saturated Fat: 2.5 g

Dietary Fiber: 8 g

Cholesterol: 185

Sodium: 720

% calories from fat: 28.4 %

Serving Size:

Two C. soup with 2 slice whole-grain bread and 1 side salad with basil vinaigrette dressing. Finish with 1/2 a sliced nectarine.

Quick-Cooked Rice

Quick-cooked Rice

Quick-Cooked Rice

This is as easy as 1…2…3

Preparation time: 5 minutes

Serves: makes about 2.5 Cups

Ingredients:

1 C. brown rice
2-1/4 C. water

 
Instructions:
  1. While you’re making coffee in the morning, measure 1 C. brown rice and 2-1/4 C. water into a medium saucepan and place on the burner. 
  2. Bring it to a hard boil.
  3. Turn off burner, cover and leave sitting on the burner as it cools for the day. 

When you arrive home tonight, you will have ready-to-eat, perfectly-cooked rice.  Just rewarm it in the microwave before you serve the meal. 

Important!  Do not cook the rice in this manner using chicken broth, as it would not be safe to leave chicken broth unrefrigerated for the day.

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