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As the son of Southern kitchen queen Paula Deen, you better believe Bobby Deen grew up on down-home cooking—but after he turned 30, he decided to make some changes for his health.

Bobby began lifting and practicing ju jitsu, and he also started putting healthy spins on some of his favorite family dishes. This egg white omelet with spinach and tomato from his book The Deen Bros. Y’All Come Eat is easy, energizing, and pretty damn filling. Try it and see for yourself.

Makes 4 Servings
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4 tsp extra-virgin olive oil
1 small onion, finely chopped
1 10-oz. package frozen chopped spinach, thawed (with all excess water squeezed out)
4 plum tomatoes, finely chopped (about 1 1/2 cups)
Freshly ground black pepper
12 egg whites
2 tbsp water
Nonstick cooking spray
How to make it 

 In small skillet, heat oil over medium heat. Add the onion and a pinch salt; cook for 3 to 5 minutes or until onion is softened. Add spinach; stir and cook until hot.

Add the tomatoes, pepper to taste, and another pinch salt; cook and stir for 1 minute. Remove from heat. Cover and keep warm.

 In a medium bowl, whisk the egg whites, water, and a pinch salt until frothy.

Lightly coat a medium nonstick skillet or omelet pan with cooking spray; heat skillet over medium heat. Add one-fourth of the egg whites, swirling to evenly cover the bottom of the pan. Cook for 1 1/2 to 2 minutes or until set, using a rubber scraper to lift eggs up occasionally, letting runny egg flow underneath.

Spoon one-fourth of the spinach mixture onto half of omelet, fold over, and slide onto a plate. Repeat with remaining egg whites and spinach mixture.