I slice up fresh yellow squash and zucchini layer them in a casserole dish with diced tomatoes (canned) and sliced onions, and with every layer of squash/zucchini, I sprinkle pepper, a little salt, and Italian seasoning. I have added up the calories of this and its 30 calories a cup. A little parmesan cheese on top is amazing! I make this 3 to 4 times a week. Its important to always have things like this handy when you are starving!!!!