Ingredients

• 4 chicken breasts
• Green beans
• 3 medium size cooked beetroots
• 1/4 cup horseradish
• 1/4 cup of freshly squeezed lemon juice
• 1 garlic clove (crushed)
• Ground cumin
• Dried oregano
• Garlic salt
• Olive oil (or coconut oil)

Prep Instructions

Chicken breasts

1. Mix dried oregano, ground cumin and garlic salt with 2 tsp of olive oil.
2. Rub the spice mix into chicken breasts.
3. Heat the oven to 200 degrees C and place chicken breasts for 20 minutes.

Green beans

1. Heat up 1 tsp of olive oil or coconut oil in a skillet.
2. Add 1 tsp of crushed garlic clove and saute for 2-3 minutes. Be careful not to burn it.
3. Add green beans fresh or defrosted. (I always keep a bigger batch of frozen green beans in my freezer. They come very handy when no fresh greens are available.) and saute for 10-15 minutes while the chicken breasts are cooking in the over.

Horseradish beetroot

1. Cube cooked beetroots and place in a blender. I buy cooked beetroot in a store. But preparing beetroots at home is very easy. Just clean them under cold water and cook in water for 30-40 minutes. Make sure to use all the liquid after cooking them.
2. Add horseradish and 1/4 cup of lemon juice. Adding more horseradish will make the beetroots spicy. Adjust according to your liking. I like it spicy so I always add a bit more horseradish into my mixture.
3. Blend it. I like chunky beetroot so I pulse-blend it to achieve the chunky consistency.
4. Place into a bowl and mix with a table-spoon to integrate well horseradish with blended beetroot.

Composing meal

1. On a plate place 1 or 1/2 chicken breast, couple with a portion of green beans and a scoop or 2 of horseradish beetroots.
2. Make sure to prepare 2 more servings in your lunch boxes.

Nutrition Facts & Tips

Beetroot a real power house food. It is low in fat, full of vitamins and minerals and packed with powerful antioxidants. Beetroot is of exceptional nutritional value. Beetroots are an excellent source of folic acid and a very rich source of fibre, manganese and potassium.

Beetroot fibre has been shown to increase the level of antioxidant enzymes in the body, (specifically one called glutathione peroxidase) as well as increase the number of white blood cells, which are responsible for detecting and eliminating abnormal cells. Beets are also one of the richest sources of glutamine, an amino acid, essential to the health and maintenance of the intestinal tract.

Other studies have looked at the effect of beetroot juice on blood pressure. A reduction in blood pressure is beneficial for the avoidance of heart disease and stroke. Studies state that nitrate rich foods like beetroot may help in heart attack survival.

I will be bringing more recipes with this Power House vegetable ranging from raw, cooked beetroots to refreshing, easy to prepare smoothies that will leave you smile with a red line under your nose.