"Default" Dinner For the Inevitable Busy Day

Last night around 6:30 it hit me that I needed to make dinner. I had such a busy day with work, dropping off the kids at school, more work, a short work-out for me, more work, picking up the kids and t-ball practice -- that I completely forgot that the kids needed to eat something (And, oh yes, I needed to eat too). My husband was coming home late from work, so I could not ask him to get dinner started for me. At this point, it would have been easy to go to a drive through window and just pick something up. I did not, however, give in to my children's pleas for McDonald's, instead, I went home and made one of my "default" dinners. My "default" dinners are not alway completely healthy but last night the one I chose did not include chicken nuggets or macaroni and cheese -- it was just as easy, but much healthier. During dinner I started thinking about the nutritional value of our meal -- remember, I am a dietitian, so I cannot help it -- and decided to run a nutritional analysis on my "default" dinner. So, here is the dinner and the results of the analysis --
-- Sam's Club frozen chicken breasts without skin (I add soy sauce and my kids eat it with ketchup) -- microwave for less than 10 minutes
--Canned black beans (we sprinkle reduced fat feta cheese on top) -- microwave for less than 2 minutes
--Uncle Ben's whole grain 90 sec pouch (we add spray butter and soy sauce) -- microwave for 90 seconds
--Canned green beans -- microwave for less than 2 minutes
--Whole wheat bread slice (with spray butter)
--Skim Milk
The analysis showed a very low-fat meal, less than 10% a good amount of carbohydrates and an excellent amount of protein at 115% DV. Additionally, we ate 34% of the recommended amount of fiber, over 50% of the recommended amounts of most vitamins and 20%-50% of all minerals. The down-side was that folate, vit C and the omega-3 fats were low -- but remember this was just one meal. These nutrients could be made up in other meals. I would love to hear about any of your quick and healthy "default" meal tips.