Cook the spaghetti according to package directions. While the pasta is cooking, heat the oil in a large nonstick skillet or Dutch oven over medium heat. Add the garlic and red pepper flakes and cook, stirring frequently, 1 to 2 minutes. Stir in the calamari and cook an additional 2 minutes. Add the tomatoes (with the juices), basil, and wine, raise the heat and bring to a boil. Reduce the heat and simmer until the liquid reduces slightly, about 10 minutes.
Combine the milk and flour in a small bowl and whisk until well blended. Add the milk mixture to the tomato mixture and simmer, stirring constantly, until the mixture thickens slightly, about 2 minutes. Combine the sauce with the cooked, drained spaghetti and toss to combine. Serve in individual bowls and sprinkle with Parmesan cheese.
Source: By Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD
http://www.MealMakeoverMoms.com
