As a new daytime "resident" of the Penn Station neighborhood in need of a cheap & fast lunch spot, I've found just the ticket in the "Fuji Bakery & Coffee Shop," at 224 W. 35th (between 7th & 8th).
Every day, they put a nice assortment of basic Cantonese dishes in the window, and serve you your choice of several of them in a big styrofoam container (for take-out) or on a paper plate (to eat-in) either with or without rice for $5 to $6.
Especially recommended (and available in the window nearly every day) is their omelette-like egg dish embedded with little bits of ham and green peas, the tofu in a brown sauce, the chicken with broccoli, the "melon" with strips of ham and the bok choy. Occasionally available, and equally good, is their Sechuan-style green beans, sauteed eggplant (though it's a bit oily) and a scoopable, hash-like dish which I'd never had before and is made with some kind of fish. Their various pork dishes, while tasty, are a bit on the fatty side.
In sum: nothing fancy, but good, basic cooking, and I'm now a five-day-a-week regular here, for take-out.
Also, many of their bakery items-- especially their various cakes-- look absolutely delicious (and quite "un-Chinese"), although I've never tried any of them.