Enchiladas, Mediterranean Meatballs, and Fish en Papillote | Weekly Eats Meal Plan 10/29/12

Fish en Papillote, Chard and Black Bean Enchiladas, Mediterranean Meatballs, Cauliflower and Leek SoupSign up here for Weekly Eats and get all this goodness in your inbox with full grocery list and additional tips and tricks

Weekly Eats Meal Plan Menu | 10/29 to 11/02
See original newsletter featuring this menu here | Download meal plan in PDF here

Monday
Soy-Ginger Fish en Papillote with Shitakes + Egg Fried Rice
See more on how to en papillote in this video here and blog entry here

How to fold fish en papillote by Cook Smarts

Tuesday
Chard & Black Bean Enchiladas with Homemade Tomato & Pepper Sauce
Learn how to prep greens in this video

Chard and black bean enchiladas by Cook Smarts

Wednesday
Mediterranean Chicken Meatball Wraps + Tzatziki (cucumber, dill, & yogurt)
Learn how to easily roll meatballs in this video

Thursday
Puree of Cauliflower & Leek Soup + Apple & Blue Cheese Salad
See how to puree soup in this video

Friday
Leftovers, as is or repurposed
Turn leftover meatballs into a pasta topping? Toss frozen vegetables into fried rice? Have fun and be fearless!

Soy-Ginger Fish en Papillote with Shitake Mushrooms + Egg Fried Rice
 
 
“En papillote” means in parchment paper in French. It’s a simple and healthy fish and chicken cooking technique where you get to practice your origami skills. It’s great for a weeknight dinner but will also impress dinner party guests
Serves: 4
Ingredients – Soy-Ginger Fish en Papillote with Shitake Mushrooms
  • Tilapia fillets – 4 (~1 lb.)
  • Ginger – 1 tbs.
  • Shitake or brown mushrooms – ½ lb.
  • Parchment paper (or aluminum foil) – 4 18″ sheets
  • Soy sauce – 3 tbs.
  • Rice vinegar – 1 tbs.
  • Toasted sesame oil (opt) – 1 tsp.
  • Veg / canola oil – 2 tbs.
Ingredients – Egg Fried Rice
  • Rice, brown or white – 1.5 cups
  • Green onions – 3 stalks
  • Veg / canola oil – 2 tbs.
  • Soy sauce – 2 tbs.
Prep Day – Cook rice
  1. If using white rice, rinse until water runs clear
  2. Fill saucepan or Dutch oven with rice and 2:1 ratio of water to rice
  3. Cover with lid and bring to a boil
  4. Once water boils, stir, lower heat to a low-medium, and cover. Check white rice after ~20 min; brown at ~45 min. Rice is done when it’s absorbed all the water. If it’s not done, leave the cover on until all water is gone
  5. Let cool and store in air-tight container
Prep (These items can be done earlier in the day)
  1. Rice – Cook if not already done on prep day (Prep Day #1)
  2. Fish – Rinse and dry with paper towel
  3. Ginger – Peel and mince or grate with a Microplane. See video here
  4. Mushrooms – Slice thinly
  5. Parchment paper – Tear out 4 sheets about 18″ wide. Fold in half and cut into an angular heart shape
  6. Green onions – Chop entire onion, keeping white and green segments separate
Make
  1. Preheat oven to 400 degrees
  2. Mix 3 tbs. soy sauce, rice vinegar, grated ginger, and a pinch of kosher salt. Whisk in 2 tbs. veg / canola oil
  3. Toss half of sauce with sliced mushrooms
  4. Open up your parchment paper and place fillet onto one half. Sprinkle with salt and pepper and spoon ¼th of the remaining sauce onto fish. Top with ¼ of the mushrooms
  5. Form pouch by folding cut-out back in half and making small folds along the open border of your heart-shaped cut out to form an airtight seal. Repeat for the remaining fillets
  6. Place folded parchment paper pouches onto a baking sheet and bake for 10 minutes
  7. While fish are baking, whisk eggs for fried rice in a medium bowl with a pinch of salt and pepper
  8. Mix pre-cooked rice with 1 tbs. of veg / canola oil
  9. Heat a non-stick wok / frying or sauté pan over med-high heat. Add 1 tbs. veg / canola oil
  10. Add the white parts of the chopped green onions to heated oil. Sauté for ~1 minute
  11. Add eggs to pan and scramble lightly for ~30 seconds
  12. Add rice and 2 tbs. soy sauce. Mix everything through
  13. When the rice has re-warmed, add in the chopped green parts of your green onions. Turn off heat, season to taste with salt & pepper, and toss through one final time
  14. Serve your egg-fried rice alongside your beautiful parchment packets. Let each person open his / her pouch up for an awesome Monday dinner surprise!
Smarts
  1. Need help folding the parchment pouches? Check out our video here
  2. Did you know? Adding some dairy like a splash of milk to eggs will make them fluffier
  3. Now that you know how to make fried rice, the combinations are endless. Combine it with shrimp, chicken, or tofu. Toss in some frozen vegetables like carrots and peas
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Chard & Black Bean Enchilada
 
 
We’ve “health-ified” this sometimes-heavy Tex-Mex dish with chard and black beans. We guarantee that your homemade enchilada sauce will carry the flavor of this dish, so use as little or as much cheese as you please
Serves: 4
Ingredients
  • Anaheim peppers – 3 (or 1 green pepper)
  • Onion – ½
  • Garlic cloves – 4
  • Chard – 1 bunch
  • Black beans – 1 can
  • Jack, cheddar, Mexican blend – 6 oz.
  • Diced tomatoes – 1 28 oz. can
  • Cumin – ½ tbs.
  • Chili powder – 1 tsp.
  • Sweetener – 1 tsp.
  • Veg / canola oil – 1 tbs.
  • Tortillas (corn or flour) – 6 to 8
  • Limes – 1 or 2
Prep Day – Roast peppers
  1. Position top rack in your oven (or toaster oven) so that peppers will be ~1″ beneath the broiler. Turn oven to broil setting
  2. Core and deseed peppers. Place on baking sheet and brush with oil. Sprinkle with salt, inside and out
  3. Place baking sheet in the oven and broil until pepper is charred, ~10 min, depending on how strong the broiler is. You can also do this on an open flame if you have a gas range, holding the peppers with tongs
  4. Store in an air-tight container
Prep
  1. Chard – Tear leaves off of stems and wash / dry in salad spinner. Rinse and chop stems into ¼” segments
  2. Diced tomatoes – Open and drain as much liquid as you can
  3. Onion – Peel and quarter
  4. Garlic cloves – Peel all of them. Mince 2
  5. Beans – Drain and rinse
  6. Cheese – Grate
Make
  1. Preheat oven to 375 degrees
  2. In a food processor or blender, puree tomatoes, roasted peppers, onion, garlic cloves, cumin, chili powder, sweetener, and 1 tsp. kosher salt
  3. Heat up a sauté pan over med-high heat. Add 1 tbs. veg / canola oil
  4. Add minced garlic and chopped chard stems to heated oil with a pinch of kosher salt. Sauté until soft, ~3 min
  5. Add chard leaves, as much as can fit in the pan at a time, with a pinch of kosher salt. Add more leaves as room is made in the pan. Sauté until all leaves are wilted
  6. Add beans and ¾ cup of enchilada sauce to chard. Season to taste with S&P. Remove from heat
  7. Cover the bottom of a 9×9 baking pan with ~1/2 to ¾ cup of enchilada sauce
  8. Spoon beans and chard filling into tortillas, roll up, and lay open-side down into the baking pan
  9. Continue until all the filling is gone or the pan is full. If there’s leftover filling, you can spoon it on top of the rolled tortillas
  10. Cover with the rest of the enchilada sauce and then grated cheese
  11. Cook for ~15 to 18 min, until cheese is bubbling
  12. Serve with sliced limes. High five for such a delicious Tuesday meal!
Smarts
  1. If you can’t find Anaheim peppers, sub ½ the amount in green peppers
  2. Carnivorous? Substitute rotisserie chicken with beans
  3. Chard is lovely but kale, dandelion, or mustard greens would all be great
  4. Scale this recipe! This is a great recipe for scaling. Make more to freeze or serve for large parties
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Mediterranean Meatball Wraps + Tzatziki
 
 
These meatballs are full of so much good flavor. Feel free to make large batches and keep them on hand for a dinner party appetizer, wraps for lunch or dinner, or a great pasta addition
Serves: 4
Ingredients – Mediterranean Chicken Meatball Wraps
  • Basil, Parsley, or Dill – ½ cup, chopped
  • Red onion – 1
  • Sundried tomatoes – ¼ cup
  • Ground turkey / chicken – 1 lb.
  • Oregano – 1 tsp.
  • Panko – ½ to ¾ cup
  • Egg – 1
  • Crushed garlic – 1 tbs. (or 4 cloves)
  • Veg / canola / grapeseed oil – 1 tbs.
  • Lemons – 1
  • Naan or pitas – enough for 4 wraps
Ingredients – Tzatziki
  • Cucumber, English or Persian – ½ lb.
  • Dill – A few sprigs
  • Yogurt, plain – 2 cups
  • Lemons – 1
Prep
  1. Herbs – Chop
  2. Red onion – Dice ½ of onion. Slice the other half
  3. Sundried tomatoes – Chop
  4. Meatballs – Mix together ground meat with herbs, diced onion, chopped sundried tomatoes, oregano, panko, egg, crushed garlic (or minced cloves), ½ tsp. kosher salt, and pepper. Start with ½ cup of panko and add more if the mixture looks too wet. Roll meatballs, ~1.5″ in diameter
Make
  1. Preheat oven to 375 degrees
  2. Place a cooling rack into a baking sheet and keep that next to your meatball searing station
  3. Heat a non-stick frying / sauté pan or cast iron skillet over med-high heat. Add 1 tbs. oil
  4. Add meatballs to heated oil. Sear meatballs until golden, ~2 minutes on each side. Move meatballs to the cooling rack when seared. Repeat if you had to split the meatballs into more than 1 batch
  5. Place meatballs in the oven and bake for 12 to 15 min, or until internal temperature reaches 165 degrees
  6. While meatballs are baking, chop cucumber into small cubes and rough chop dill. Mix with yogurt, ½ tsp. of salt, and juice of ½ a lemon in a bowl
  7. Warm / toast naan or pitas according to package instructions
  8. Slice remaining lemon into wedges
  9. When meatballs are done, slice them in half and sandwich them into your bread
  10. Eat with sliced red onions, tzatziki, and lemon segments. Wow, you just made meatballs a Greek grandmother would be proud of!
Smarts
  1. Want to know our trick for keeping meat from sticking to our hands when rolling meatballs? Keep a bowl of water nearby. Video how-to here
  2. We bake meatballs on a rack so fat drips off vs. cook in the fat
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Puree of Cauliflower & Leek Soup + Apple & Blue Cheese Salad
 
 
We provide a lower-carb option to potato and leek soup by using cauliflower instead of potatoes. You’ll barely notice the difference and paired with a classic fall salad, there’s a reason why soup and salad are such a classic combination
Serves: 4
Ingredients – Puree of Cauliflower and Leek Soup
  • Leeks – 2
  • Cauliflower – 1 head
  • Garlic – 2 cloves
  • Butter – 1 tbs.
  • Veg / canola oil – 1 tbs.
  • Chicken stock / vegetable broth – 3 to 4 cups
Ingredients – Apple & Blue Cheese Salad
  • Mixed greens / baby spinach – 6 oz.
  • Apples – 2 small or 1 large
  • Shallots – 1 bulb
  • Balsamic vinegar – 2 tbs.
  • Dijon mustard – 2 tsp.
  • Sweetener – 1 tsp.
  • Olive oil – 6 tbs.
  • Pecans – ½ cup
  • Blue cheese (optional) – 2 oz.
Prep
  1. Leeks – Slice off green ends. Wash and then chop white parts up
  2. Cauliflower – Chop into similar-sized pieces
  3. Garlic – Peel
Make
  1. Heat a >3 quart saucepan or Dutch oven over med-high heat. Add butter and oil
  2. Add chopped leeks to heated oil with a pinch of salt. Sauté for ~3 minutes
  3. Add cauliflower and whole garlic cloves with another pinch of salt. Sauté for another 3 minutes
  4. Add enough broth to submerge all ingredients in liquid. Cover with lid and bring to a boil. Once the soup boils, lower heat to a simmer. Simmer soup covered for 12 to 15 minutes until cauliflower is tender. Remove from heat and puree soup with immersion blender until smooth
  5. While soup is boiling / simmering away, prep your salad: Wash and dry greens, chop apple into slices or cubes, and thinly slice shallots
  6. Make vinaigrette by mixing balsamic vinegar, Dijon mustard, sweetener, and a pinch of kosher salt. Whisk in olive oil. Season to taste with S&P, more sweetener
  7. Return back to your soup. Season with as much salt and pepper as needed
  8. Toss greens, chopped apples, shallots, and pecans with vinaigrette. Garnish with blue cheese if you’d like
  9. Enjoy your soup and salad combo. Congrats on a tasty and healthy week of meals. You get a gold star!
Smarts
  1. Leeks can get some dirt inside, so it’s important to give them a rinse. You can also substitute with 1 onion
  2. Did you know? You can make all pureed soups by following this cooking formula. Regardless of ingredients just pour in enough liquid to cover, boil, simmer, and then puree when cool
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