Vietnamese · lunch, dinner
Bo Kho (Vietnamese Lemongrass Beef Stew with Carrots)
Bò kho
Video by Vành Khuyên Lê on YouTube, in Vietnamese · Open on YouTube
- Gluten-free with a swap: Use tamari instead of soy sauce and a gluten-free seasoning powder to keep it gluten-free
- Dairy-free
- Nut-free
Contains: Gluten, Soy. Check labels on stock, sauces and spice mixes.
Pressure-cooked beef shank with carrots and tomato: about 45 g protein and 15 g net carbs a serve, with about 3 g added sugar; rich in vitamin B12, zinc and iron.
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Ingredients 27
Method
The cook speaks Vietnamese; every step is written here in English. Tap a time to watch that step in the video. For subtitles, tap CC in the video, then Settings › Subtitles › Auto-translate › English.
- Cut the beef shank into 3 cm cubes. Mince the garlic, shallots and one lemongrass stalk very finely and add to the beef. 0:48
- Add the five-spice, 1½ tbsp seasoning powder, 1 heaped tbsp sugar, paprika, turmeric, soy sauce and shallot oil; mix and marinate 30–60 minutes. Meanwhile chop the ginger, cut the other lemongrass, the onion, tomatoes and carrots. 1:33
- Make annatto oil: warm 3 tbsp oil with the annatto seeds over medium-low heat until deep red, then strain out the seeds. 3:52
- Cook the tomatoes with ½ tbsp annatto oil, ½ tsp sugar and ½ tsp seasoning over low heat until soft. 4:19
- Fry the lemongrass, ginger, garlic and shallot in 2 tbsp oil in a pressure cooker until golden, then sear the beef on high heat about 5 minutes. Add the tomatoes, cinnamon and star anise; pressure-cook 10 minutes with no water (or simmer covered until tender). 5:37
- Meanwhile stir-fry the carrots with ½ tsp annatto oil, ½ tbsp seasoning and ½ tbsp sugar over low heat for 3 minutes, set aside, and rinse the pan with the coconut water. 7:27
- Let the pressure drop, open the pot and lift out the cinnamon. Pour in the coconut water and add the carrots, cover with an ordinary lid and simmer about 5 minutes until the carrots and beef are tender. 8:21
- Mix the cornflour with 6 tbsp water. Add the onion wedges, then stir in the slurry until lightly thickened; turn off the heat and stir in the remaining annatto oil. Serve topped with shaved onion, Thai basil, sawtooth coriander, chilli and lime. 9:38
Tip. Serves 8 (our estimate from 1.35 kg beef). No pressure cooker? Simmer the beef covered until tender. In Vietnam it is eaten with a baguette, noodles or rice; a green salad keeps it lower in carbs.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 8
Where the energy comes from one serve
- Net carbs 13%
- Protein 42%
- Fat 45%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High200%
4.8 µg a serve, mostly from beef shank (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Zinc High125%
14 mg a serve, mostly from beef shank (97%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Selenium High72%
40 µg a serve, mostly from beef shank (96%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Omega-3 High70%
1.1 g a serve, mostly from oil (42%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin A High38%
342 µg a serve, mostly from carrots (91%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin B6 High38%
0.7 mg a serve, mostly from beef shank (72%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Iron High34%
6.1 mg a serve, mostly from beef shank (80%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Potassium High25%
1160 mg a serve, mostly from beef shank (49%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin K High23%
27 µg a serve. Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Magnesium High20%
86 mg a serve, mostly from beef shank (44%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin E High20%
3 mg a serve, mostly from oil (30%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin C Source14%
13 mg a serve, mostly from tomatoes (26%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Show the other 3
Folate9%
37 µg a serve, mostly from beef shank (35%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Calcium8%
102 mg a serve, mostly from beef shank (40%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Vành Khuyên Lê; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.