Hot ‘n’ Sour Kale Stir-Fry

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

Hint: Quick-cook some rice this morning. Simply place 1 C. brown rice and 2-1/4 C. water on the stovetop and bring to a hard boil.  Turn off burner, let the boil settle a little, cover and leave sitting on the burner for the day.  You’ll have perfect rice waiting as you start fixing dinner tonight.

If using homemade marinated grilled tofu and if needed, make Marinated Grilled Tofu (Extra Recipe Info.) during the day today.  You’ll need to thaw some frozen, ultra-firm tofu this AM.

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Tuesday, Hot n Sour Kale Stir Fry


garlic (if needed)

1 red onion

1 bunch lacinato kale

5 oz. Crimini mushrooms

1 thumb fresh ginger

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)


Chilled Foods/Dairy

16 oz. plain, ultra-firm tofu (if making homemade marinated tofu.)

one package Asian flavored baked tofu (if not making homemade marinated 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.