Cook pasta until aldente. Drain. Lightly toss with a little olive oil, cooking spray, or butter - just enough to prevent the pasta from sticking together.
Cut chicken into bite size pieces. Coat a nonstick skillet with cooking spray. Heat skillet over medium heat. Add chicken and onions to skillet and cook until the chicken is no longer pink. Remove skillet from stove. Add cream cheese and garlic. Stir until the cheese has melted.
In a bowl whisk together flour, milk and chicken bouillon granules. Add to the chicken mixture. Cook over medium heat, stirring frequently, until thick and bubbly. Remove from heat. Add the cheddar cheese and stir until melted.
Dump pasta into meal size freezer bags. Seal, label and freeze.
Pour sauce into freezer bags. Seal, label and freeze.
Thaw bags in refrigerator overnight.
Preheat oven to 350 degrees. Spray a large casserole dish or a 9x13 pan with cooking. In a large mixing bowl, combine pasta, sauce, spinach and tomatoes. Pour into casserole dish or 9x13 pan. Cover with aluminum foil and bake for 30 to 40 minutes or until the dish is bubbly and begins to brown.
For a more kid friendly version, serve it without the spinach and tomatoes.
Calculations done using fiber added pasta, light cream cheese, skim milk, 2% cheddar cheese, and reduced sodium chicken bouillon granules.
Per Serving: 380 Calories; 8g Fat (19.3% calories from fat); 31g Protein; 48g Carbohydrate; 5g Dietary Fiber; 50mg Cholesterol; 444mg Sodium.
Exchanges: 2-1/2 Grain (Starch); 3 Lean Meat; 1/2 Vegetable; 1/2 Non-Fat Milk; 1/2 Fat.