Nothing says summer quite like firing up the barbeque, but most of those classic grill meats have a long way to go in the health department. The classic hot dog can pack up to 150 calories, 13 grams of fat, and a whopping 513 mg of sodium per link— plus there’s always more than just a frank on the plate. On the other hand, reduced-fat chicken sausage takes those totals down to 130 calories, 7 grams of fat, and 480 mg sodium, while also packing on 14 grams of protein. Change out that white bun for some whole-grain action for added fiber and nutrients, and switch the classic ketchup and French’s for some whole-grain mustard and fresh veggies. It's easy to turn this barbeque classic— and 4th of July favorite— into a nutritionally sound meal.

Healthier Hot Dogs

Makes 8 Servings

Ingredients:

8 premade Chicken sausage (herb or sun-dried tomato flavors work well, as do low-sodium varieties)
8 whole wheat hot dog buns or sub rolls (carb-saving trick: whole-wheat tortilla or pita pocket)
4 tomatoes, cut into 4 wedges each
2 handfuls Arugula or spinach
3 tablespoons whole-grain mustard
1-2 tablespoons diced sun-dried tomatoes (less sodium than ketchup)

Directions:

1. Fire up the grill and cook the chicken sausage until warmed through.
2. While the sausages are cooking, mix together 2 tablespoons whole-grain mustard and 3 tablespoons chopped sun-dried tomato.
3. Lightly toast rolls over grill.
4. To assemble: spread mustard mixture on bun, line with greens, top with sausage, and add 2 tomato wedges.