Mid-Week Italian Inspired


So it was the middle of the week last night, but I fancied trying a new dish! I have found that since we have been on an allergy diet we haven’t eaten as many Italian foods – usually there is so much wheat and dairy involved! But I am doing more research into  Italian dishes that could be adapted. I was interested to learn that the Cannellini bean in Italian foods originated in Tuscany; so this dish is inspired by that region of Italy. I adapted several recipes to make this safe and still yummy – the husband gave it 9/10. I served this meal with basmati rice, but it would work with quinoa or pasta as well. It was nice with some green vegetables on the side, we had Buk Choy (just lightly steamed), but green beans, steamed asparagus or broccolli would work nicely too. I have saved some leftovers to add to salads. I’m looking forward to adapting more Italian recipes in the future.


  • Approximately 8 chicken thighs
  • 1 can of cannellini beans (rinsed and drained)
  • 1 can of chopped tomatoes
  • 1 punnet of cherry tomatoes
  • 1 cup of stock (I used frozen chicken stock that was very hearty)
  • 1 red capsicum (sliced)
  • 2 sprigs of fresh rosemary (of substitute with suitable dried herbs)
  • 2 sprigs of fresh thyme (of substitute with suitable dried herbs)
  • 2 cloves of garlic (finely minced)
  • Grated zest of 1 lemon
  • Olive oil
  • Salt and Pepper (I use Himalayan salt)
  • 1 Tb arrowroot/tapioca flour and enough water to make it into a paste (to use if the sauce needs thickening)


  1. Preheat oven to 200 degrees Celsius
  2. Add the cannellini beans, chopped tomatoes, cherry tomatoes, capsicum and stock to the roasting pan
  3. Place chicken thighs in the roasting pan
  4. Drizzle the chicken thighs with olive oil, then sprinkle the herbs, salt and pepper, and lemon rind on them
  5. Add extra herbs and garlic to the bean mixture if desired
  6. Cook for 45 minutes
  7. I thickened my sauce with the arrowroot flour and water mixture
  8. I served this meal with steamed basmati rice and lightly steamed Buk Choy

If you give this recipe a try please let me know how it turns out, I’m happy to troubleshoot or discuss how you could substitute these ingredients if some of the ones I’ve used aren’t suitable to your family’s sensitivities.


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