8oz whole-wheat rigatoni pasta 1 tbsp olive oil 2 to 3 cloves harlic, finely chopped 1/4 tsp dried thyme 1/4 tsp dried oregano 1/4 tsp red pepper flakes, optional 3 tbsp white whole-wheat flour 1 2/3 cups 2% milk 3 tbsp grated Pecorino Romano or Parmesan cheese 1/4 tsp each sea salt and fresh ground black pepper, plus additional to taste Olive oil cooking spray 1 lb shrimp, peeled and deveined 1 15oz BPA-free can cannellini beans, drained and rinsed 10 sun-dried tomato halves packed in olive oil, drained and sliced 3 tbsp chopped fresh basil leaves

Cook pasta al dente according to package directions.
Meanwhile, in a medium saucepan on medium-low, heat oil. Add garlic, thyme, oregano and pepper flakes (if using) and cook, stirring constantly, until garlic softens, about 30 seconds. Add flour and stir until moist and lightly browned, about 2 minutes. Increase heat to medium and sloly whisk in half of milk. Continue whisking until almost smooth. Whisk in remaining half of milk, whisking constantly. Just as milk starts simmering, reduce heat to maintain a gentle simmer, on low to medium-low. Cook until thickened, whisking frequently, 2 to 3 minutes. Whisk in cheese. Season with salt and black pepper, to taste. Remove from heat, then cover to keep warm.
Mist a large nonstick skillet with cooking spray and heat on medium-high. Season shrimp with 1/4 tsp each salt and black pepper. Add to skillet and saute until golden brown and opaque in thickest part, 2 to 3 minutesper side. Transfer to a large bowl. Add beans and tomatoes.
Add pasta to bowl with shrimp mixture. If sauce has cooled, reheat on medium-low, stirring frequently. Add sauce to pasta mixture and stir to combine. Divide among serving bowls and sprinkle with basil.