Ok, JT, this is what I do. Use a very sturdy knife and cut it lenghtways and scoop out the seeds. Put both boat shapes on a baking sheet and spray the bnsquash top with frighlight. Place in moderate oven for 30 mins take out of oven and add some chopped mushroom, onion, peppers and garlic into the bit where you scooped out the seeds, top with 1 slice of nimble made into breadcrumbs (2 1/2 syns)and top with an ounce of grated cheese (healthy a), any but I like parmesan.Stick it back in the oven for around 20-30 mins. This easily serves 4 for just 2 1/2 syns and a healthy a and is super duper with a salad and jacket on green.