I suggest the same as Danno - add more nutritious bulk to your food. For example, one of my favorite quick comfort foods is pasta like you - I just make sure I have at least as many cups of veggies as i do pasta on my plate (i actually try to double). One of my favorite "i dont have time meals" is to boil up some pasta, throw a bag of cut broccoli in the microwave (one of those fresh bags where you just cut the corner off), then mix pasta and broccoli and then add sauce (my fav is 1/4 cup boiling pasta water, lemon juice, and basil whisked into lowfat riccotta). Or if you have more time, cut up some zucchinis, and eggplant, and mushrooms and add 2 cups to 1/2 cup of marinara sauce.