This was given to me by a good friend who said this dish was excellent and gave me a newspaper clipping of the recipe. (thanks Ally!)  I added some protein to make it a full meal and it also left enough left-overs for several other meal accompaniments!  Simple  to make if you have an oven, tasty and a fresh way to get in a serving veggies packed with licopene and vitamin C. In fact, one red bell pepper has three times more vitamin C than an orange!  Quick world history on sweet peppers:  Bell peppers do belong to the capsicum genus but are a more mild variety than the standard chili pepper.  They are native to Mexico and South America but were transported to Spain by Christopher Columbus in the late 1400’s where they spread throughout Europe.  Also, technically they’re in the fruit family.

Messy Ingredients: 

  • 3 red and 3 yellow bell peppers stemmed, seeded and cut in half lengthwise
  • 1/4 cup extra virgin olive oil
  • 4-5 cloves garlic, thinly sliced
  • 24 ripe red cherry or pear  tomatoes
  • 24 ripe yellow cherry or pear tomatoes (I couldn’t find pear tomatoes of any color at the grocery when I went so I used all red, grape and cherry tomatoes)
  • 2-3 Tbs drained tiny capers (I left these out, I’m not a fan)
  • 1-2 Tbs fresh thyme
  • coarse ground salt and pepper to taste
  • 1 lb bay scallops

Preheat the oven to 425° .  Wash your peppers well and dry them so the oil sticks better and set them all out on a foil-lined cookie sheet.  Brush them over with some of the oil.  Place four slices of garlic into each pepper, or more if you like garlic! Place 3-4 red cherry tomatoes into the yellow peppers and 3-4 yellow tomatoes into the red peppers.  Sprinkle evenly with the capers, salt and pepper and thyme.  Drizzle what’s left of the olive oil across the peppers and bake for 35 minutes.  Allow the peppers to cool down while you fix up the scallops.  For the scallops I wanted to keep with the themes so I cooked them in a pan with olive oil, chopped garlic and thyme before splitting them over 4 peppers.


According to the snippet, (with just peppers alone) this makes six servings and each serving has 140 calories, 13 carbs, 3g protein and 10g fat.


While on the Dukan diet, minimizing fats is encouraged.  I used the olive oil sparingly, maybe half of what was called for and found our peppers to be moist enough with the juices of the tomatoes and peppers mingling with the olive oil.  Otherwise, this easy little veggie side-dish is definitely Dukan Diet worthy!


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