Cook rice according to package instructions.

Prepare sauce by sautéing onion, garlic and green pepper in olive oil over medium heat for about 5 minutes or until soft. Add tomatoes and cook over medium heat until simmering. Add remaining sauce ingredients and simmer for at least 30 minutes. Remove and discard bay leaf before using sauce.

Spray 4 large pieces of aluminum foil with cooking spray or brush lightly with olive oil. Spread 1/4 of the rice on each of the foil pieces. Top rice with fish or chicken, and layer zucchini and mushrooms on top of meat. Pour 1/4 the sauce over each packet. Top each packet with 1/4 of the cheese.

Close foil pouch by drawing sides straight up, roll down tops and fold ends in (see photos for the technique, note there are different ingredients in the photos) and bake 20 minutes for fish or 30 minutes for chicken.