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Ingredients
1 bulb fennel, sliced 4 plum (egg or Italian) tomatoes, quartered 4 small boneless chicken breast fillets, skin removed 125 g/4 oz oyster mushrooms 1 tablespoon wholegrain mustard 1/4 cup/60 mL/2 fl oz white wine

Instructions
780 kilojoules 186 Calories per serve High Fibre Low Fat 0.3 serve carbohydrate 1. Cut four rectangles of nonstick baking paper large enough to completely enclose vegetables and chicken. The paper should be at least 10 cm/4 in larger than fillets on all sides. Place some fennel slices, a tomato, a chicken breast fillet and some oyster mushrooms slightly to one side of the centre of each piece of paper. 2. Place mustard and wine in a small bowl and whisk to combine. Drizzle mustard mixture over chicken, then fold paper over so the long sides meet and fold edges to seal. Fold over ends to make a parcel. Place parcels on a baking tray and bake for 20 minutes or until chicken is tender. Serves 4 To cook white rice in the microwave, place 1 cup/ 220 g/7 OZ rice and 2 cups/ 500 mL!l6fl oz water in a microwavable container. Cook, uncovered on HIGH (100%) for 12-15 minutes or until liquid is absorbed. Cover and stand for 5 minutes, then toss with a fork. If cooking brown rice, add an extra 1 cup/250 mL/8 fl oz of water and increase the cooking time to 30-35 minutes.