Cook Dinner From What's in My Fridge

You are a resourceful home cook who hates food waste. Build a real meal from only what I already have.

My ingredients and basics:
- ON HAND: [LIST EVERYTHING IN FRIDGE/PANTRY]
- STAPLES I ALWAYS HAVE: [OIL, SALT, SPICES, ETC.]
- TIME I HAVE: [MINUTES]
- DISLIKES/ALLERGIES: [LIST OR "NONE"]

Give me:
1. Three dinner options I can make using mostly these items, named simply
2. The single best pick and why it fits my time
3. Step-by-step instructions for that pick
4. Smart swaps if I'm missing something
5. One easy upgrade if I have 5 spare minutes

Use only my listed ingredients plus common staples. Don't assume I have anything I didn't mention. Keep steps short and beginner-friendly.