Vietnamese Bo Luc Lac (Shaking Beef)

Serves 4 | Prep: 20 minutes + 30 minutes marinating | Cook: 8 minutes

Nutritional Information (Per Serving)

• Calories: 285
• Protein: 42g
• Carbs: 8g
• Fat: 9g
• Fiber: 2g

Ingredients

For the Beef:

• 2 lbs (900g) beef sirloin or tenderloin, cut into 1-inch cubes
• 3 tablespoons low-sodium soy sauce
• 2 tablespoons oyster sauce
• 1 tablespoon fish sauce
• 2 teaspoons brown sugar (or sugar substitute)
• 4 cloves garlic, minced
• 1 tablespoon cornstarch
• 1 teaspoon black pepper
• 2 tablespoons avocado oil (for cooking)

For the Simple Salad:

• 2 medium tomatoes, cut into wedges
• 1 English cucumber, sliced
• 1 small red onion, thinly sliced
• 2 tablespoons rice vinegar
• 1 teaspoon sugar (optional)
• Salt and pepper to taste
• Fresh cilantro for garnish

For Serving:

• Lime wedges
• Steamed white rice (bulking) or cauliflower rice (cutting)
• Optional: Mixed greens

Instructions

Prepare the Beef:

1. Cut the Meat: Trim any visible fat from beef and cut into uniform 1-inch cubes. Pat completely dry with paper towels – this is crucial for proper searing.
2. Make Marinade: In a large bowl, whisk together soy sauce, oyster sauce, fish sauce, brown sugar, minced garlic, cornstarch, and black pepper.
3. Marinate: Add beef cubes to marinade and toss to coat evenly. Cover and refrigerate for 30 minutes minimum, up to 4 hours maximum.

Prepare the Salad:

1. Quick Pickle: In a bowl, combine sliced onions with rice vinegar and a pinch of salt. Let sit for 15 minutes to mellow the sharpness.
2. Assemble: Add tomato wedges and cucumber slices to the pickled onions. Season with salt and pepper. Set aside.

Cook the Beef:

1. Preheat Pan: Heat a large wok or cast-iron skillet over high heat until smoking. This high heat is essential for the “shaking” technique.
2. First Batch: Remove beef from marinade (reserve marinade). Add 1 tablespoon oil to hot pan. Add half the beef in a single layer – don’t overcrowd.
3. Initial Sear: Let beef sear undisturbed for 90 seconds until bottom develops a golden crust.
4. The “Shaking”: Using the pan handle, vigorously shake/toss the beef for 30-45 seconds. This technique gives the dish its name and ensures even browning.
5. Finish Cooking: Continue cooking while occasionally shaking for another 1-2 minutes total. Beef should be caramelized outside, medium-rare inside.
6. Remove: Transfer to a plate and repeat with remaining beef and oil.
7. Deglaze: Return all beef to pan. Add reserved marinade and toss for 30 seconds until sauce thickens and glazes the meat.

Serving Instructions

For Cutting Phase:

• Serve over 1 cup cauliflower rice
• Large portion of the fresh salad
• Squeeze of lime

For Bulking Phase:

• Serve over 1 cup jasmine rice
• Moderate portion of salad
• Add sliced avocado

Restaurant Style:

• Serve on a bed of watercress or mixed greens
• Salad on the side
• Extra lime wedges

Pro Tips for Bodybuilders

1. Protein Maximization: Choose sirloin tip or eye of round for leaner cuts (35g protein, 6g fat per serving)
2. Meal Prep Strategy:
   • Cook beef fresh (doesn’t reheat well)
   • Prep marinade and salad components ahead
   • Takes only 8 minutes to cook fresh portions
3. Timing is Key: Don’t overcook – beef continues cooking from residual heat. Aim for medium-rare to medium.
4. Pan Temperature: If beef steams instead of sears, your pan isn’t hot enough or you’ve overcrowded it.
5. Sodium Management: Use low-sodium soy sauce and rinse marinated beef briefly if watching sodium intake.

Ingredient Substitutions

• Beef Cuts: Flank steak, ribeye, or strip steak work well
• Oyster Sauce: Hoisin sauce or extra soy sauce
• Brown Sugar: Monk fruit sweetener or stevia
• Fish Sauce: Extra soy sauce (though flavor will differ)

Storage & Meal Prep

• Fresh is Best: This dish is meant to be eaten immediately for optimal texture
• Component Prep: Marinate beef and prep salad up to 1 day ahead
• Quick Cook Method: Perfect for post-workout meals when you need protein fast
• Leftover Storage: Refrigerate up to 2 days, but texture will be firmer when reheated

Technique Notes

The “shaking” motion serves multiple purposes:

• Creates even browning on all sides
• Prevents sticking
• Develops the characteristic caramelized exterior
• Keeps beef tender by preventing overcooking

Essential Equipment: Heavy-bottomed wok or cast-iron skillet that retains high heat.

This Vietnamese classic delivers restaurant-quality results with bodybuilder-friendly macros. The high-heat cooking method creates incredible flavor while keeping prep time minimal – perfect for busy training schedules.