Lightened Up Broccoli and Cheddar Pasta Bake


1 lb dry whole-wheat pasta (rigatoni, penne, or other macaroni pasta with ridges)
2 cups broccoli, cut into 1/2-inch to 1-inch pieces
2 tbsp olive oil
1/2 tbsp fresh garlic, minced
2 tbsp all-purpose flour
2 cups fat-free milk
1 tbsp spicy brown or Dijon mustard
1 tsp kosher salt
1/2 tsp freshly-ground black pepper
1/2 tsp smoked paprika
1/2 tsp ground nutmeg
1 cup low-fat sharp cheddar cheese, grated
1/4 cup Parmesan cheese, grated

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