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Indulge in a delicious and filling lunch option with this creamy cheese sauce and vegetable dish. Not only does it take mere minutes to prepare, but it’s also packed with protein and nutrition. No doubt, it’ll quickly become one of your go-to favorites.

Preparing the Vegetables for the Sauce

Begin by prepping your vegetables. Cut broccoli and cauliflower into smaller pieces, or try out other vegetable options that you may have on hand. This sauce pairs well with almost any combination of vegetables, so feel free to experiment!

Pulse The Vegetables into Smaller Pieces

To chop your vegetables into smaller pieces, use a food processor and pulse the ingredients. While you can also rice the vegetables for this meal, it is not a requirement.

Cooking Tip: Microwaving Chopped Vegetables with Broth
Empty your chopped vegetables into a microwave-safe dish – a large glass measuring cup works well. Add ⅓ cup of fat-free broth and microwave the dish for 4 minutes until the vegetables are tender.

Stir the Cheese Sauce in Last for the Perfect Consistency.

Once the vegetables are cooked, add the spices to enhance the dish’s flavor. Then, stir in the cheese sauce until it becomes creamy and smooth. It’s always best to add the cheese sauce last so you can control the thickness of the sauce.

Creamy Cheese Sauce and Vegetables

Recipe by VioletCourse: Lunch Ideas, Phase 1, Recipe


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Cooking time






  • Ideal Protein Cheese Sauce

  • 2 cups chopped broccoli and cauliflower

  • 1/2 cup fat free chicken broth

  • 1/4 tsp garlic powder

  • 1/4 tsp onion powder

  • 1/8 tsp cumin

  • 1/8 tsp pepper


  • Chip vegetables into florets
  • Pulse florets in a food processor until desired size. Alternatively chop with a sharp knife into small pieces.
  • Microwave vegetables with broth in a microwave safe dish for 4 minutes.
  • Add in spices
  • Stir in Cheese Sauce until creamy and smooth.