Okay, Anne - I've been searching for a recipe for you, and I think I've got one. You can eat chicken, right? I hope so. I found this one once during one of my stints of creatively cleaning the cupboards. I had some chicken, spaghetti sauce and a can of mushrooms that I needed to use up. Most of this stuff should be in your pantry anyway, I would think...and you don't even have to make the rice:
Chicken Cacciatore Skillet
1/2 lb. boneless, skinless chicken, cut into 1" pieces
1/2 of an onion, chopped up
2 cloves of garlic, minced
1 1/2 cups chicken broth (make it with boullion and boiling water instead of from a can)
1 green pepper, chopped
1 4oz. can mushrooms, drained (or fresh)
1 bay leaf
1/4 tsp. dried oregano
1/4 tsp. dried basil
1/4 tsp pepper (or to taste)
3/4 c. long grain rice (brown or white)
1 c. meatless spaghetti sauce (I use Classico, which is my favorite)
In a large skillet, cook the chicken, onion and garlic in 3 tbsp. of broth until chicken juices run clear. Stir in the green pepper, mushrooms, bay leaf, oregano, basil, pepper, and remaining broth. Bring to a boil. Add the rice. Reduce heat; cover and simmer for 20-25 minutes or until the rice is tender. Add the spaghetti sauce; heat through. Discard bay leaf before serving.
This dinner is so simple (only one dirty pan!!) and so fast, but it is REALLY tasty. Hopefully it meets your diet criteria.....no eggs, no dairy, no pasta.