Any lower from any major company will be fine, as long as it's forged. With the exception of a few companies who make the walls a bit thicker, all lowers are CNC machined using pretty much the exact same blueprints (you can actually find them floating around the internet)...hence the term "mil-spec" or military specifications.
The biggest difference other than wall thickness is the coating that is put on. I use an Olympic Arms T3 MaxHard receiver and that is some tough stuff, but you pay for it. RRA supposedly has a really nice finish, I'll find out probably in a week or two when my upper (eventually) comes in.
Cast vs. Forged. Cast means just that, there is a mold, there is some really hot metal, the two meet, and make a part. Forged means that the part generally started out the same way as the cast and was given a general shape. Then it was put on a CNC machine and finished off. Simply put, avoid cast, go with forged.
For you lower though, just buy a stripped lower, a kit, and a stock kit (don't forget the buffer, buffer spring, and tube). Go down to Sears, pick up some roll pin punches, a rubber mallet, and a hammer (if you already don't have them). Then go online and buy a stock wrench, Fulton Armory's "Complete Assembly Guide", and a detent installation tool (believe me, it makes your life much easier when it comes to putting in that damn pin). Sit down one night, and put it together. You'll save a few bucks versus the completed upper ($100 for the lower, $60 for the parts kit, and you probably have most of the tools) and you'll know exactly how your rifle works.