{"id":3485,"date":"2026-08-10T18:12:21","date_gmt":"2026-08-10T17:12:21","guid":{"rendered":"https:\/\/cruzverde.pt\/?p=3485"},"modified":"2026-09-02T18:49:39","modified_gmt":"2026-09-02T17:49:39","slug":"nutricao-receitas-saudaveis-com-a-dra-maria-joao-de-castro-wrap-tortilla-de-queijo-cottage-com-frango-e-legumes-salteados","status":"publish","type":"post","link":"https:\/\/cruzverde.pt\/en\/nutricao-receitas-saudaveis-com-a-dra-maria-joao-de-castro-wrap-tortilla-de-queijo-cottage-com-frango-e-legumes-salteados\/","title":{"rendered":"NUTRI\u00c7\u00c3O &#8211; Receitas Saud\u00e1veis com a Dra. Maria Jo\u00e3o Dias de Castro &#8211; Wrap (Tortilla de Queijo Cottage) com Frango e Legumes Salteados"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><strong>Ingredientes:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>225 g de queijo cottage<\/li>\n\n\n\n<li>2 ovos<\/li>\n\n\n\n<li>\u00bd colher de ch\u00e1 de or\u00e9g\u00e3os secos<\/li>\n\n\n\n<li>\u00bd colher de ch\u00e1 de sal<\/li>\n\n\n\n<li>180g peito de frango<\/li>\n\n\n\n<li>1 pimento vermelho cortado em tiras<\/li>\n\n\n\n<li>1 courgette cortado em tiras finas<\/li>\n\n\n\n<li>\u00bd cebola cortada em meias-luas<\/li>\n\n\n\n<li>\u00bd colher de sopa de azeite<\/li>\n\n\n\n<li>1 alho, picado<\/li>\n\n\n\n<li>\u00bd colher de ch\u00e1 paprica fumada<\/li>\n\n\n\n<li>\u00bd colher de ch\u00e1 sumo de lim\u00e3o<\/li>\n\n\n\n<li>1 ch\u00e1vena de folhas de r\u00facula ou espinafres baby<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><br><strong>Modo de prepara\u00e7\u00e3o:<\/strong><br><br><strong>1. <\/strong>Pr\u00e9-aquecer o forno a 175\u00baC. Forrar um tabuleiro com papel vegetal;<br><strong>2. <\/strong>Preparar a massa da tortilla: Colocar 225g queijo cottage, 2 ovos, or\u00e9g\u00e3os e sal num liquidificador ou copo triturador. Bater at\u00e9 obter uma mistura lisa e homog\u00e9nea, sem grumos;<br><strong>3. <\/strong>Espalhar no tabuleiro: Dividir a mistura em 2 por\u00e7\u00f5es e espalhar cada uma sobre o papel vegetal, formando c\u00edrculos finos e uniformes de cerca de 20cm, com espa\u00e7o entre eles;<br><strong>4. <\/strong>Assar a tortilla: Levar ao forno at\u00e9 dourar ligeiramente nos bordos e a superf\u00edcie estar seca ao toque. Rodar o tabuleiro a meio do tempo para cozedura uniforme;<br><strong>5. <\/strong>Arrefecer: Retirar do forno e deixar arrefecer completamente no tabuleiro antes de descolar do papel vegetal \u2014 isto \u00e9 essencial para n\u00e3o partir;<br><strong>6. <\/strong>Cozinhar o frango: Entretanto, cortar 180g peito de frango em tiras e temperar com paprica fumada e uma pitada de sal. Numa frigideira, com metade do azeite, cozinhar em lume m\u00e9dio-alto at\u00e9 dourar por completo;<br><strong>7. <\/strong>Saltear os legumes: Retirar o frango e reservar. Na mesma frigideira, adicionar o restante azeite e refogar 1 alho, a cebola, o pimento vermelho e a courgette e saltear at\u00e9 ficarem macios, mas com alguma textura;<br><strong>8. <\/strong>Combinar recheio: Juntar o frango aos legumes e regar com sumo de lim\u00e3o;<br><strong>9. <\/strong>Montar e enrolar: Descolar cuidadosamente cada tortilla de cottage do papel vegetal. Colocar as folhas de r\u00facula ou espinafres e o recheio de frango e legumes no centro, dobrar as extremidades e enrolar com cuidado (a tortilla \u00e9 mais fr\u00e1gil que uma normal).<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ingredientes: Modo de prepara\u00e7\u00e3o: 1. Pr\u00e9-aquecer o forno a 175\u00baC. Forrar um tabuleiro com papel vegetal;2. Preparar a massa da tortilla: Colocar 225g queijo cottage, 2 ovos, or\u00e9g\u00e3os e sal num liquidificador ou copo triturador. Bater at\u00e9 obter uma mistura lisa e homog\u00e9nea, sem grumos;3. Espalhar no tabuleiro: Dividir a mistura em 2 por\u00e7\u00f5es e [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":3486,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[82],"tags":[],"class_list":["post-3485","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutricao"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>NUTRI\u00c7\u00c3O - Receitas Saud\u00e1veis com a Dra. Maria Jo\u00e3o Dias de Castro - Wrap (Tortilla de Queijo Cottage) com Frango e Legumes Salteados - Cruz Verde<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/cruzverde.pt\/en\/nutricao-receitas-saudaveis-com-a-dra-maria-joao-de-castro-wrap-tortilla-de-queijo-cottage-com-frango-e-legumes-salteados\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"NUTRI\u00c7\u00c3O - Receitas Saud\u00e1veis com a Dra. Maria Jo\u00e3o Dias de Castro - Wrap (Tortilla de Queijo Cottage) com Frango e Legumes Salteados - Cruz Verde\" \/>\n<meta property=\"og:description\" content=\"Ingredientes: Modo de prepara\u00e7\u00e3o: 1. Pr\u00e9-aquecer o forno a 175\u00baC. Forrar um tabuleiro com papel vegetal;2. Preparar a massa da tortilla: Colocar 225g queijo cottage, 2 ovos, or\u00e9g\u00e3os e sal num liquidificador ou copo triturador. Bater at\u00e9 obter uma mistura lisa e homog\u00e9nea, sem grumos;3. 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