This is so creamy and yummy.  All the vegetables and garlic with creamy noodles.

INGREDIENTS

White Sauce
1 tbsp. butter
1 tbsp. whole wheat flour
3/4 cup fat free milk

Other Ingredients
1 tbsp. butter
3 cloves garlic
1/2 tsp. crushed red pepper
1 tbsp. Italian seasoning
2 tbsp. fresh parsley, chopped
1 3/4 c vegetable broth
roasted garlic
Black pepper
Salt
6 oz. whole wheat linguine

INSTRUCTIONS

Roast garlic by taking a whole garlic and cutting off the top, drizzle with olive oil, wrap in aluminum foil and bake at 350 degrees for 45 minutes.  When cool enough to handle, squeeze bottom of garlic and pop out roasted garlic.

To make the white sauce, melt butter in sauce pan. Add flour and stir till combined.  Add milk and cook until thickened; set aside.

Heat remaining 1 tbsp. butter over low heat.  Add the garlic, red peper, seasoning, parsley and pepper.  Cook on low heat for about 2 minutes.  Add the vegetable broth and let mixture cook for about 10 minutes. 

Add white sauce to broth mixture and cook until thickened.

While sauce is thickening steam asparagus till crisp tender.  Place peppers, mushrooms and onion in nonstick skillet and saute until crisp tender. When sauce is thickened, add the vegetable and roasted garlic, stir.  Add cooked linguine and serve topped with aspargus spears.  Makes 4 dinner servings.

(Cal 163, Fat 3.7, Protein 6.5, Carb 20.8, Fiber 3.3)
These were calculated without the olive oil for the roasted garlic.