Salad Tip: Chop Till You Drop

To create an appealing salad, combine flavorful ingredients that contrast in color and texture. Use quality fresh greens and vegetables. Wash and spin-dry them in advance and refrigerate them so they stay crisp.

Try to cut all the ingredients in a salad the same size, 1/3-inch dice or slightly larger. Short shreds of ingredients such as cabbage, iceberg lettuce and carrots also work well with diced ingredients. Chopped salads can use up small amounts of leftover meats, poultry and seafood in a tasty way.

These salads use six cups of greens as the base for all the other add-ons; it’s easy enough to create your own salads with whatever’s in the refrigerator.

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Chopped Greek Salad

Active Work and Total Preparation Time: 25 minutes

Anchovies and/or diced radishes can be added to this salad. Serve this with hummus and toasted pita wedges.

4 cups coarsely diced inner romaine leaves

2 cups diced red cabbage

2 small tomatoes, seeded and diced

2 pickling cucumbers, peeled and diced

1 cup diced mild feta cheese, preferably French-imported

8 pitted Kalamata olives, quartered

3 tablespoons olive oil

1 tablespoon lemon juice

1 tablespoon red wine vinegar

1/4 teaspoon sugar

1/4 teaspoon salt

Freshly ground pepper

1/4 cup snipped fresh dill

Place the romaine, cabbage, tomatoes, cucumbers, cheese and olives in a large bowl. Cover with a lightly dampened paper towel; keep refrigerated until ready to use, up to 4 hours. Combine the oil, lemon juice, vinegar, sugar, salt and pepper to taste in a small dish.

To serve, pour the dressing over the salad. Toss several times until coated. Toss in the dill. Taste; adjust the seasoning.

2 servings. Each serving: 482 calories; 1,407 mg sodium; 67 mg cholesterol; 40 grams fat; 14 grams saturated fat; 20 grams carbohydrates; 15 grams protein; 7.37 grams fiber.

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Chopped Italian Antipasti Salad

Active Work and Total Preparation Time: 25 minutes

Cured black olives, marinated artichoke hearts, pepperoncini and/or capers can be added, if desired.

4 cups coarsely diced inner romaine lettuce leaves, chilled

2 cups coarsely sliced baby arugula leaves, chilled

2/3 cup diced red onion

2/3 cup diced Genoa salami

2/3 cup diced provolone

2/3 cup diced tomato

1/2 cup coarsely sliced basil leaves

3 tablespoons olive oil

2 teaspoons balsamic vinegar

2 teaspoons red wine vinegar

1/4 teaspoon minced garlic

1/4 teaspoon salt

Freshly ground pepper

Grated Parmesan, preferably Parmigiano-Reggiano, for serving

Place the romaine, arugula, red onion, salami, provolone, tomato and basil in a large bowl. Cover with a lightly dampened paper towel; keep refrigerated until ready to use, up to 4 hours.

Combine the olive oil, the balsamic and red wine vinegars, the garlic, salt and pepper to taste in a small dish.

To serve, pour the dressing over the salad. Toss several times until coated. Taste; adjust the seasoning.

2 servings. Each serving: 559 calories; 1,654 mg sodium; 64 mg cholesterol; 47 grams fat; 15 grams saturated fat; 13 grams carbohydrates; 24 grams protein; 3.98 grams fiber.