Per serving: 655 calories (20 percent from fat), 14 g fat (7 g saturated), 40 mg cholesterol, 1,035 mg sodium, 99 g carbohydrate, 30 g protein, 8 g fiber.

Melt butter in heavy pot over medium heat.
Stir in flour.
Add onion and capers; cook until onions become translucent and mixture begins browning, about 3 minutes.
Whisk in chicken broth; heat to boiling, stirring constantly.
Reduce heat to simmer; cook 5 minutes.
Remove from heat; stir in cheese and herbs.
Cool completely, about 30 minutes.
Divide pasta among four microwave-safe freezer bowls.
Top with chicken, peas and sauce.
Cover with plastic or a lid; freeze for up to 3 months.
To serve: