Note: This recipe is especially for pregnant and breastfeeding women, but it can be a nutritious part of almost anyone's diet. Pregnant and breastfeeding women need to consume extra calories and eat a variety of nutritious foods to contribute to their baby's growth and development.

Prep time: 40 minutes (includes cooking time)

Ingredients:

• 8 oz. bowtie pasta, uncooked
• 2 1/2 c. skim milk
• 1 tbsp. butter
• 1/2 c. broccoli, chopped
• 1/2 c. red pepper, chopped
• 1/2 c. onion, diced
• 3 tbsp. all purpose flour
• 1/2 tsp. dry mustard
• 2 c. reduced-fat sharp cheddar cheese, shredded

Directions:

1. Preheat oven to 375 degrees Fahrenheit (190 degrees Celsius).
2. Cook pasta according to package directions.
3. Add butter, broccoli, red pepper, and onion to a medium saucepan and sauté over medium heat. Add the milk and heat through.
4. Gradually whisk in flour and dry mustard. Simmer for 1 minute and whisk occasionally.
5. Remove the mixture from heat and stir in cheese until melted. Add the cooked pasta and stir to coat the pasta.
6. Transfer the mixture to a 9-inch square baking dish and bake uncovered for about 20 minutes or until hot and bubbly.

Serves: 6

Serving size: 1 1/3 cups

Nutritional analysis (per serving):

321 calories
19 g protein
10 g fat
7 g sat. fat
40 g carbohydrate
2 g fiber
34 mg cholesterol
346 mg sodium
376 mg calcium
2 mg iron
110 mcg folic acid

Nutritional analysis may vary depending on ingredient brands used.

Why this recipe is good for pregnant or breastfeeding women:

This recipe is high in calcium and is a dish that kids in the house can enjoy as well.

Reviewed by: Steven Dowshen, MD, and Tracy Chivari, MS, RD, CDN