Mediterranean Chicken Parcels

Prep:15 minutes

Cook:25 minutes


Perfect to make in advance, store in the fridge, then pop in the oven when you are ready to eat. You can substitute any of the vegetables for what you have available in the fridge.


125g cooked brown rice
1 chicken breast, diced
200g chopped tinned tomatoes
3 mushrooms, sliced
1 small white onion, diced
½ red pepper, sliced
5 Brussels sprouts, sliced
5 sundried tomatoes, sliced
1 clove garlic, crushed
Handful fresh basil, torn
10 red grapes
Pinch dried chilli flakes
Freshly ground black pepper
Pinch LoSalt
1 tablespoon tomato puree
2 tablespoons rose wine


1. Pre-heat the oven to 180˚C.

2. In a large bowl, mix together all of the ingredients.

3. Line a baking dish with 2 large sheets of strong foil, big enough to make 2 parcels with room for the air to circulate.

4. Divide the mixture between the 2 parcels, close up, not too tightly.

5. Pop in the oven to bake for 25 mins, checking the chicken is cooked through before serving.