Bo Luc Lac, also known as "Shaking Beef," is a Vietnamese dish that features tender beef cubes marinated in a savory sauce, quickly stir-fried with onions until caramelized, and served with rice or salad. The name "Shaking Beef" comes from the shaking motion used while stir-frying the beef cubes to ensure they cook evenly and develop a delicious caramelized crust.

This dish has its roots in Vietnamese cuisine, particularly in the southern regions like Saigon (Ho Chi Minh City). It is believed to have originated in French-influenced Vietnamese cooking, where the technique of marinating meat and stir-frying it with vegetables and seasonings became popular.

Bo Luc Lac has gained popularity beyond Vietnam and is now enjoyed in many parts of the world for its tender and flavorful beef, combined with the sweetness of caramelized onions. It's often served as a main course, accompanied by steamed rice or a fresh salad, making it a versatile and satisfying dish for any occasion.

Ingredients:

- 500g beef sirloin or tenderloin, cut into cubes

- 2 tablespoons soy sauce

- 1 tablespoon oyster sauce

- 1 tablespoon fish sauce

- 1 tablespoon sugar

- 1/2 teaspoon black pepper

- 2 cloves garlic, minced

- 1 onion, sliced

- 2 tablespoons vegetable oil

- Optional: sliced green onions for garnish

Method of Preparation:

1. In a bowl, mix the soy sauce, oyster sauce, fish sauce, sugar, black pepper, and minced garlic to make the marinade.

2. Add the beef cubes to the marinade and toss to coat evenly. Let it marinate for at least 30 minutes in the refrigerator.

3. Heat vegetable oil in a large pan or wok over medium-high heat.

4. Add the sliced onions to the pan and sauté until they are translucent and slightly caramelized.

5. Add the marinated beef cubes to the pan, spreading them out in a single layer to ensure even cooking.

6. Let the beef cook without stirring for about 2-3 minutes to develop a caramelized crust, then stir-fry for another 2-3 minutes until the beef is cooked to your desired doneness.

7. Garnish with sliced green onions if desired.

8. Serve the Bo Luc Lac hot with steamed rice or a fresh salad.

Nutrition Value:

1. Beef Sirloin or Tenderloin (500g):

  - Calories: Approximately 900-1000 calories

  - Carbohydrates: Negligible

  - Protein: About 100-120g

  - Fat: Around 50-70g

  - Sodium: Varies based on preparation, typically around 50-100mg

  - Cholesterol: About 150-200mg

  - Vitamins and Minerals: Rich in B vitamins (especially B12), zinc, iron, and selenium

  - Nutritional Benefit: Excellent source of high-quality protein, iron for red blood cell production, and various essential nutrients for muscle and overall body function.

2. Soy Sauce (2 tablespoons):

  - Calories: Around 20 calories

  - Carbohydrates: About 4-5g

  - Protein: Less than 1g

  - Fat: Negligible

  - Sodium: Approximately 1000-1200mg

  - Cholesterol: Negligible

  - Vitamins and Minerals: Contains small amounts of potassium and iron

  - Nutritional Benefit: Adds flavor to the dish; however, it's high in sodium, so use in moderation.

3. Oyster Sauce (1 tablespoon):

  - Calories: About 20-30 calories

  - Carbohydrates: Around 4-5g

  - Protein: Less than 1g

  - Fat: Negligible

  - Sodium: Approximately 300-400mg

  - Cholesterol: Negligible

  - Vitamins and Minerals: Contains small amounts of calcium and iron

  - Nutritional Benefit: Enhances umami flavor; watch sodium content if on a low-sodium diet.

4. Fish Sauce (1 tablespoon):

  - Calories: Around 10-15 calories

  - Carbohydrates: Less than 1g

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Approximately 900-1000mg

  - Cholesterol: Negligible

  - Vitamins and Minerals: Contains small amounts of potassium

  - Nutritional Benefit: Adds depth of flavor; high in sodium, so use sparingly.

5. Sugar (1 tablespoon):

  - Calories: About 50-60 calories

  - Carbohydrates: Around 15g

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Negligible

  - Cholesterol: Negligible

  - Vitamins and Minerals: No significant vitamins or minerals

  - Nutritional Benefit: Adds sweetness to balance flavors; however, excessive consumption may contribute to increased calorie intake.

6. Black Pepper (1/2 teaspoon):

  - Calories: Negligible

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Negligible

  - Cholesterol: Negligible

  - Vitamins and Minerals: Contains small amounts of manganese and vitamin K

  - Nutritional Benefit: Adds a pungent, spicy flavor; may have antioxidant properties.

7. Garlic (2 cloves):

  - Calories: Around 10-20 calories

  - Carbohydrates: About 2-3g

  - Protein: Around 1g

  - Fat: Negligible

  - Sodium: Negligible

  - Cholesterol: Negligible

  - Vitamins and Minerals: Rich in vitamin C, vitamin B6, manganese, and selenium

  - Nutritional Benefit: Provides flavor and contains beneficial compounds like allicin with potential health benefits.

8. Onion (1):

  - Calories: Around 40-50 calories

  - Carbohydrates: About 10-12g

  - Protein: Around 1g

  - Fat: Negligible

  - Sodium: Negligible

  - Cholesterol: Negligible

  - Vitamins and Minerals: Good source of vitamin C, vitamin B6, potassium, and folate

  - Nutritional Benefit: Adds sweetness and texture; contains antioxidants and nutrients beneficial for health.

9. Vegetable Oil (2 tablespoons):

  - Calories: Around 240 calories

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: About 28g

  - Sodium: Negligible

  - Cholesterol: Negligible

  - Vitamins and Minerals: No significant vitamins or minerals

  - Nutritional Benefit: Provides cooking medium; moderate consumption recommended due to high calorie and fat content.

10. Green Onions (optional, for garnish):

  - Calories: Negligible

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Negligible

  - Cholesterol: Negligible

  - Vitamins and Minerals: Good source of vitamin K, vitamin C, and manganese

  - Nutritional Benefit: Adds freshness and color; contains antioxidants and vitamins.