Plantains are are widely used in South America, Central America and the Caribbean as a side or snack, either baked or fried. The avocados in this recipe are a great source of healthy fat.

If you want to make homemade salsa, use our recipe [here](https://www.bmc.org/recipes/tomato-salsa).



 

    Serves: 5 servings    Total Time:  30 minutes Prep Time: 15 minutes Cook Time: 15 minutes  

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## Ingredients

[Substitution Guide](/nourishing-our-community/teaching-kitchen/substitution-guide)

 Chicken - 1 lb breast or thigh  Lime - 1  Garlic - 1 clove Avocados - 2 medium Salt - ¼ teaspoon  Cayenne\_pepper - ¼ teaspoon  Green\_plantains - 2  Oil - 1 Tablespoon olive, vegetable, or avocado oil Salt - pinch  Jalapeño - 1 (optional)  Fresh\_salsa - optional (leftover)  

## Instructions

Step 1

Preheat the oven to 400 degrees. 

Step 2

Cut off the ends of the plantains and score the skin with a paring knife. Microwave the plantains for 6-7 minutes or until they become soft through the center (you can pierce with a fork). The skin will turn black.

Step 3

While the plantains cook in the microwave, heat a large frying pan on medium-high heat. Spray with cooking spray. Add the chicken and cook for 5 minutes until the chicken browns. 

Step 4

Flip chicken, pour ¼ cup of water, reduce heat to medium-low and cover with a lid. Cook for 8-10 min or until the chicken is cooked through. Remove chicken from the pan and let cool. 

Step 5

Once cooked, peel the plantain. Cut into ½ inch slices on an angle (about 10-12 per plantain). Smash the hot plantains with the bottom of a jar, can or something flat. 

Step 6

Place flattened pieces on a greased sheet pan. Bake for 10 minutes or until crispy. Sprinkle with salt. 

Step 7

Juice the lemon into a bowl and remove any seeds. Mash the avocado and add to the bowl. Mince the garlic and add to the bowl. Add 1/4 teaspoon of salt, 1/4 teaspoon of cayenne pepper. Mash the mixture with a fork until smooth. 

Step 8

Optional: chop the jalapeño and add to the bowl. 

Step 9

Using a clean cutting board, shred the chicken with a fork and add to the bowl. Mix until the chicken is evenly coated.

Step 10

 Top the tostones with the chicken salad. Top with salsa (optional). 

 

### Notes

## Nutrition Information

  Calories: 409 Calories Fat: 14 Carbohydrates: Net Carb: 56 Dietary Fiber: 6 Protein: 22