A recent creation I?ve found I really like:

1 pkg Success brand whole grain Portobello Brown Rice mix[/URL" target="_blank">
1 can Ro-Tel
1 can black soybeans or black beans
2 cans mushrooms
1T olive oil

Drain canned ingredients into a 2C measuring cup, add or remove liquid to make 1.5 cups. Dump all ingredients into 2 quart covered casserole dish. Stir in olive oil. Microwave on high for 13-15 minutes or until most liquid is absorbed, let sit covered another ten minutes. Serve with a couple grilled chicken breasts.

Variations:
They have the brown rice mix in roasted chicken and the broccoli/cheddar flavors also; both are pretty good.
Steam a 16oz package of mixed frozen veggies, maybe something like a stir-fry veggie mix, toss with the rice casserole. The brocc/cheese flavor is very good tossed with steamed broccoli. Of course you have to like broccoli to begin with, broccoli haters need not reply.

A box of whole wheat pasta and 2 baked chickens (you can be over-achiever-like and cook the chicken on your own if you want).

Divide into 3 different batches of pasta and chicken then make 3 different sauces to mix in.

1. tomato sauce (very difficult to pour out of the jar)
2. parmesean sauce (once again, difficult to get out of the jar)
(serve #1 and #2 hot)
3. equal parts mayo, ranch, and sour cream and serve as a cold pasta salad, can add lemon pepper to tasts.

You can go as healthy as you want with the sauce and condiments you buy - I did all low fat or light and each serving (I get 6 servings total with a 6 cup box of pasta) is about 300 calories.

2# firm, white fish (bream or haddock)
1 jar corn salsa

Pour the salsa over the fish. Bake in a 350 oven for 20 minutes.

Ok, here?s another one. It does take a little forethought but the effort is still fairly small.

1 medium size spaghetti squash
4-8oz whole wheat pasta (I like spirals)
16-24oz jar of marinara sauce (reserve approx 1 cup)
1 bell pepper, diced
1-2 cans mushrooms (or fresh equivalent)
½ to 1 cup 2% milk shredded sharp cheddar
minced dried onions to taste
garlic powder to taste

Sometime before, cut the squash in half lengthwise, scoop out the seeds. Place cut side down in a baking dish, add ¼? water, bake at 350F for ~40min or so. Take out and when cool, scoop spaghetti squash out of shells with a fork. I?ll usually do this night before, but it does seem to keep well for a couple or three days.

Throwing together the casserole - cook the pasta al dente and drain. Mix well with other ingredients except reserved marinara and cheese. Spread into a 13x9 glass or porcelain baking dish (not sure how this will work with metal). Spread marinara over the top. Cover with foil and bake at 350F for 20-30min or until hot & bubbly ? remove foil and add cheese. Bake another 10 minutes or so or until cheese melts.

The ingredients amounts are all approximate as they just really don?t matter and depend on your particular taste.

Variation ? mix in cooked chicken sausage if you like, there are a couple precooked varieties I can buy here that I can cut up the links quickly. Or mix in a bunch of broccoli florets or other vegetable if you like.