Fry up 4 turkey burgers in a frying pan, then pour in 2 cans of turkey gravy and heat for about 10-15 minutes (simmer). Optionally 1 small can of mushrooms.
1 cup white rice and 2 cups water in a sauce pan with a lid on it. Bring to a boil, then reduce heat to just enough (very low) to keep it steaming. 20 minutes later, it's done.
I like to serve with a bag of frozen vegetables steamed.
Cheap and easy salisbury steak, and not very high in calories, yet nutritional and filling. Feeds two for well under $10.