I know you are looking for something light but if you decide to have dinner in the food court make sure you try the parmesan crusted chicken. You can get it with alfedo sauce and penne pasta or marinara and salad. The chicken is SOOOO good! We ate the alfredo version a couple of times on our last trip. The Pop food court has lots of good options!
This is by FAR my favorite meal at the Pop....heck, I think its my favorite "quick" meal in all of Disney! I cannot wait to have it again in October! I have it several times each trip. LOVE the penne with alfredo sauce!