Easiest Ever Tofu Chili

With a fraction of the calories and fat content of poultry and meat, soy became a favorite food in the ’90s. This classic soy chili recipe comes from a 1996 issue of Better Nutrition.
Publish date:
Easiest Ever Tofu Chili recipe

*We added 1 Tbs. of olive oil to enhance the recipe, but you can also use cooking spray.

For more about this recipe: Better Nutrition in the 90s, Part 1


  • 2 packages firm tofu, frozen

  • 1 large onion, diced

  • 2 cloves garlic, minced

  • 3 cups tomatoes

  • 4 cups cooked kidney beans

  • 2 Tbs. chili powder

  • 1 tsp. vinegar

  • 1 tsp. sugar

  • ½ tsp. salt

  • ¼ tsp. black pepper

  • Tabasco sauce to taste, optional


  1. Thaw tofu, and crumble into bits. Sauté onion and garlic in oil* until tender. Add tofu, and sauté another few minutes.
  2. In large pot, mix all ingredients, and simmer 1 hour, stirring frequently. Spoon into bowls and enjoy.

Nutrition Information

  • Calories: 440
  • Carbohydrate Content: 56 g
  • Fat Content: 10 g
  • Fiber Content: 15 g
  • Protein Content: 36 g
  • Saturated Fat Content: 1.5 g
  • Sodium Content: 460 mg
  • Sugar Content: 8 g
Atkins Coconut Cookies

Atkins Coconut Cookies

These crispy, light-as-air cookies are a coconut lover’s dream. Featured in a 1999 issue of Better Nutrition, this recipe is also on atkins.com.

Harissa Roasted Salmon with Lemon Asparagus recipe

Harissa Roasted Salmon with Lemon Asparagus

This true “tray meal” comes together in minutes, making it perfect for a busy weeknight dinner.p.p1 {margin: 0.0px 0.0px 5.0px 11.0px; text-indent: -11.0px; line-height: 10.0px; font: 9.0px Helvetica} Preheat oven to 400°F. Line shallow roasting pan with foil, and set aside. In small bowl, mix together 1 tsp. oil, harissa paste, and honey. Brush fish all over with harissa mixture, and place on one half of prepared pan. In medium bowl, toss asparagus with remaining oil, salt, and pepper, and arrange on other half of roasting pan. Nestle lemon quarters among filets and asparagus. Roast 10–12 minutes, or until fish is just cooked through. To serve, divide each filet in half, and remove center bones (and skin, if desired), add ¼ of asparagus and ¼ roasted lemon, and garnish with cilantro, if using.