The Doctor's Order

From The Classroom to The Kitchen

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Korean Beef BBQ Bowls

Korean Beef BBQ Bowl : 

The key to a healthy lifestyle is all about planning and more planning! Planning your meals the night before, or even a week in advance are a great way to ensure a healthy diet. An easy way to plan your meals is by creating a weekly meal prep. By creating multiple meals for the week you ensure that you stay light and fit during the week. Try this Korean Beef BBQ Bowl to satisfy your meal prep goals. 

This meal prep creation is inspired by traditional Korean BBQ flavors and provides great comfort while not breaking the waist band. Additionally, the egg on top packs an additional protein source for those looking to build a bit of muscle. This meal prep is perfectly balanced to fit your nutritional needs.

For those cutting calories, you can avoid the EVOO, use lean 90/10 ground beef, and hold off on the egg. Additionally, you can swap out the rice for riced cauliflower or add extra veggies like carrots to the ground meat. 

Check out this recipe below for a great meal prep option that will keep you energized and fit throughout the week. If you like this recipe, be sure to check out our Peanut Sesame Zoodles with Tofu here.  

Korean Beef BBQ Bowl
Serves 4
Korean Beef BBQ Bowl
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Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Ingredients
  1. 1 cup brown rice
  2. 4 large eggs
  3. 2 tablespoons olive oil
  4. 2 cloves garlic, minced
  5. 4 cups chopped spinach
  6. FOR THE KOREAN BEEF
  7. 1/4 cup brown sugar, packed
  8. 1/4 cup reduced sodium soy sauce
  9. 1 tablespoon freshly grated ginger
  10. 2 teaspoons sesame oil
  11. 1/2 teaspoon Sriracha, or more to taste
  12. 1 tablespoon olive oil
  13. 2 cloves garlic, minced
  14. 1 pound ground beef
  15. 2 green onions, thinly sliced
  16. 1/4 teaspoon sesame seeds
Instructions
  1. In a large saucepan fill with 2 cups of water, cook rice according to package instructions.
  2. Place eggs in a large saucepan and cover with cold water by 1 inch.
  3. Bring to a boil and cook for 1 minute. Cover eggs with a tight-fitting lid and remove from heat; set aside for 8-10 minutes. Drain well and let cool before peeling and slicing in half.
  4. Heat olive oil in a large skillet over medium high heat.
  5. Add garlic and cook, stirring frequently, until fragrant, about 1-2 minutes.
  6. Stir in spinach until wilted, about 2-3 minutes; set aside.
  7. In a small bowl, whisk together brown sugar, soy sauce, ginger, sesame oil and Sriracha.
  8. Heat olive oil in a large skillet over medium high heat.
  9. Add garlic and cook, stirring constantly, until fragrant, about 1 minute.
  10. Add ground beef and cook until browned, about 3-5 minutes, making sure to crumble the beef as it cooks; drain excess fat.
  11. Stir in soy sauce mixture and green onions until well combined, allowing to simmer until heated through, about 2 minutes.
  12. Place rice, eggs, spinach and ground beef mixture into meal prep containers, garnished with green onion and sesame seeds, if desired.
The Doctor's Order http://www.thedoctorsorder.com/

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in Lean Meats· meal prep· Vegetarian Leave a Comment

Spicy West African Smoked Chicken

 

 

Spicy West African Smoked Chicken
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Prep Time
12 hr
Prep Time
12 hr
Ingredients
  1. 1 whole chicken
  2. 3 cups of chopped okra, yellow corn, potatoes, red onion
  3. 2 cups of olive oil
  4. Apple Wood Chips
  5. 1 Smoker
Instructions
  1. After making chopping the vegetables, place the in a large bowl.
  2. Clean, brine and dry the chicken and then place it in the bowl of vegetables
  3. rub 2 cups of olive oil into the chicken with the vegetables over it
  4. let marinate for at least 6 hours
  5. smoke the chicken at a temp of 225-275 to an internal temp of >160 degrees.
  6. After reaching th internal temp, let cool for about 30 minutes
  7. serve on a bed of vegetables or with jollof rice
The Doctor's Order http://www.thedoctorsorder.com/
You know I have a saying, Behind every black man is a black woman rolling her eyes. 😀

I say that because, sometimes I have ideas and  Felicia, my Nigerian American wife to be, in my life will come along and make it better. Most of the recipes I have put up on lately, have been influenced by her in some way. This recipe is no different. In keeping with our summer series on bbq and healthy eating, I had to get back to my roots and put up at least one grilled chicken recipe. 

But everyone has grilled chicken. So I had this whole chicken in my freezer just staring at me for weeks. I just could not figure out what flavors I wanted, so until then, that bird just sat. It was not until last week where Felicia asked me about meal prepping and I thought ohhhhh chicken! Lets smoke a Whole Chicken. But I have been here before, I want to smoke a chicken but what flavors? Enter Felicia in her infinite ovarian wisdom passed down from the ages, ” Why don’t you marinade it in fresh okra?” Ok…..Im listening.

So I spoke it over with Felicia and she gave some some ideas. As a Nigerian American, Felicia’s  family is from the Akwa Ibom state and from my involvement with this woman and her family, they are AMAZING COOKS!! I mean the Lord really knew what he was doing and creating this woman. Through Felicia, I have discovered African Stew (https://www.africanbites.com/chicken-stew-african-style/). Then she cut up some vegetables and made the marinade. After about 12 hours, I stuffed this bird with some okra and corn then smoked it over some apple wood chips for a couple of hours. It was so juicy, we ate two leg quarters for dinner. 

Remember Fellas: Behind Every Black man is a Black Woman rolling her eyes

 

Shout out to Felicia and her West African perspective on Chicken for this Post and since it is Wednesday, my #WCW goes out to my future wife, Felicia Ekpo

 

Celebrate the Culture,

 

Dr. Joe Claiborne

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in Lean Meats· meal prep· The Doctors Orders Leave a Comment

Doctor’s Orders Ribs

Recipe Card

Doctors Orders Baby Backs
These ribs are sweet, tangy and hot enough just in time for the summer
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Cook Time
5 hr
Cook Time
5 hr
Ingredients
  1. 2 Racks of Baby Back Ribs
  2. 1 Package of Hickory Rib Rub
  3. 2 Tablespoons of Honey Dijon Mustard
  4. A grill
  5. A meat thermometer
  6. tongs
  7. rib rack (optional)
Instructions
  1. Preheat grill to 225 degrees
  2. 1. RINSE ribs in cold water to remove any film that may have been present in packaging
  3. 2. SKIM & TRIM: Remove the tough layer of skin on the underneath the ribs. You can find this layer of skin on the bone side of the ribs. remove with a butter knife. TRIM the excess fat off the sides a
  4. 3. Combine 2 tablespoons of DRY RIB RUB on each side with 1 tablespoon of honey dijon mustard and coat each side
  5. 4. Let marinate for 1 hour and place on grill for 4-5 hours. place over indirect heat and smoke until internal temperature is 225 deress
  6. 5. ENJOY!!!
The Doctor's Order http://www.thedoctorsorder.com/

I’m just gonna leave this recipe right here. Everything in moderation though. Pork is high in fat. Keep your portions and share the love.

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Roasted Chicken with Beets, Butternut Squash, and Brussel Sprouts

This is a wholesome, healthy, and easy meal is simple to prepare and tastes even better the next day. Try making this meal on a Sunday night as your weekly meal prep! Also beets and Brussels sprouts are nutrition all stars that should be packed into your diet. 

Roasted Chicken with Beets, Butternut Squash, and Brussel Sprouts
Serves 5
A classic roasted chicken recipe with mixed vegetables perfect for any sunday family dinner.
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Prep Time
20 min
Cook Time
1 hr
Total Time
1 hr 20 min
Prep Time
20 min
Cook Time
1 hr
Total Time
1 hr 20 min
Ingredients
  1. Whole organic chicken
  2. 2 whole beets
  3. 1 butternut squash
  4. 1/2 lb of brussel sprouts
  5. Cillantro
  6. Parsley
  7. 1/2 cup chicken broth
Instructions
  1. Chop butternut squash into small cubes
  2. Remove skin and dice beets into small cubes
  3. Remove ends of brussel sprouts
  4. Place all vegetables in small bowel and season with favorite spices-- i chose cumin, salt, pepper, and garlic powder
  5. Spatchcock chicken. See previous roasted chicken post for steps on how to remove backbone.
  6. Season all sides of chicken with favorite spices.
  7. Place seasoned chicken in refrigerator uncovered for at least one hour (Dry Brine)
  8. Pre-heat oven to 425
  9. Place chicken broth on backing pan. This moisture prevents vegetables from burning.
  10. Place vegetables on pan.
  11. Place fresh herbs on underside of chicken (as seen in picture) and place chicken on top
  12. Cook vegetables and chicken on 425 for approximately 30-45 minutes. Checking often to ensure vegetables do not burn
  13. Once brussel sprouts begin to crisp and turn, turn down temperature to 375 to finish cooking the chicken.
  14. Use an internal thermometer to ensure chicken has completed cooking.
The Doctor's Order http://www.thedoctorsorder.com/

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Roasted Chicken Thighs with Chimichurri Sauce

Chimichurri is a wonderful sauce that makes everything better and tastes like springtime. This zesty Argentinian  green sauce is made with fresh herbs, garlic, vinegar, chili pepper, olive oil and is the perfect way to kick off spring time.

Ingredients:
Chimichurri sauce

1 cup packed cilantro
2 cups packed parsley leaves and tender stems
3 to 4 garlic cloves, finely minced
1 medium shallot, finely chopped
1 teaspoon kosher salt
1/2 to 1 teaspoon crushed red pepper flakes
1/2 cup (120 ml) extra-virgin olive oil
1/3 cup (80 ml) red wine vinegar

Chicken Thighs

2 1/4 pounds skin-on, bone-in chicken thighs (5 to 6 thighs)
1 tablespoon neutral flavored oil, such as grape seed or canola
Salt

Directions:

Heat the oven to 400 degrees F. Rub thighs with the oil and season them with salt.

Nestle the chicken thighs skin-side down heated large oven-safe cast-iron skillet.  Cook undisturbed until most of the fat renders and skin is golden brown, 10 to 15 minutes.

Flip the chicken. Transfer skillet to the oven and cook 15 to 20 minutes longer,

Puree all the chimichurri ingredients in a food processor. Transfer to bowl. (Can be made 2 hours ahead. Cover and let stand at room temperature.)

Remove chicken from oven when internal thermometer reads 175 degrees. Transfer to a plate and let rest 5 minutes before serving with chimichurri sauce spooned on top.

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Spatchcock Roasted Chicken and Vegetables

Roasted chicken is such a staple comfort food that everyone should know how to master this simple recipe. INGREDIENTS

  • 1 (3 1/2-pound) whole chicken, patted dry
  • 2 ½ teaspoons kosher salt
  • 2 teaspoons black pepper
  • Small bunch mixed herbs, such as rosemary, thyme and sage
  • Bell Peppers
  • Carrots

The first step is preparing the chicken. The easiest way is to spatchcock the chicken. Spatchcocking, also known as butterflying, allows you to get a nice even crisp and cooks the chicken fairly quickly.

  1. To spatchcock a chicken, use kitchen shears to cut alongside the backbone. Then open up the bird so it lies flat. Remove the backbone entirely.

2. Next you will want to create your brine. For a dry brine, it’s best to season your bird at least 1 hour ahead and let it rest, uncovered, in the fridge. Cover the chicken inside and out with salt and pepper. The longer it is allowed to dry out in the fridge the better.

3. While chicken is in fridge, prepare your vegetables. Cut into small pieces and season with salt and pepper.

4. Preheat the oven to 400 degrees. Place chicken in a roasting pan or large ovenproof skillet on top of vegetables and herbs.

5. Roast 40-50 minutes, Chicken should be approximately 160 degrees when it is ready. Let stand 10 minutes before carving.