I'm often asked about setting up a podcast with WordPress.
Here's the plugin I recommend. I've used it a lot and never had any problems with it.
http://wordpress.org/extend/plugins/podpress/
You're still going to need an FTP client. But this is about as easy as it gets. Just upload the file to the directory on your server, walk through the settings, and it will give you the link to submit to iTunes.
Head of the monster tribe. Lead family gardener.