I will cook a pound of penne for about 4 minutes less than the recipe calls for. Then, I run cold water over it. THen, I separate into 8 single serve portions, put in separate sandwich baggies and freeze. WHen I need a quick lunch, I will heat for 3 to 4 minutes in the microwave with some sauce. These are cheap easy and delicious "tv dinners". I have never frozen it with the sauce, but it would probably be fine...
The trick is to not cook all the way through the first time...