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You might look for some recipes that use a <strong>crock pot</strong>.
There are some simple chicken-based ones for example where you take a whole chicken and some veggies, dump them in with a little water + wine, cook on high for an hour, then maybe 4-6 hours on low, resulting in a tasty chicken stew. You can control the amount of sugar, salt and spices pretty easily, and to control fat, you can stick the stew into the fridge overnight and the next morning scrape any fat that's accumulated on the surface.
It's hard to fuck something up with one of these, and it creates enough food for many subsequent easily microwaveable lunch-sized portions.