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Buttermilk Green Tea Roasted Chicken

Buttermilk is rich in calcium and makes a delicious marinade for chicken. The addition of green tea doesn’t affect the taste—you’d never know it was in this meal. From Cooking for Hemochromatosis by Kristina Lewis, ND.
Prep Time5 mins
Cook Time30 mins
Marinade2 hrs
Total Time2 hrs 35 mins
Course: Main Course
Cuisine: American
Keyword: chicken, green tea, healthy, hemochromatosis-friendly, low-iron
Servings: 6 Servings
Calories: 280kcal
Author: Dr. Kristina Lewis, ND


  • 1 teaspoon dried thyme
  • 1 teaspoon dried sage
  • 1 teaspoon ground mustard seeds
  • 1 tablespoon (2 g) dried rosemary
  • 2 teaspoons (10 g) salt
  • 1 teaspoon ground black pepper
  • 2 tablespoons (30 ml) honey
  • 1 cup (240 ml) buttermilk
  • 1 cup (240 ml) brewed green tea chilled
  • 2 pounds (900 g) skin-on, bone-in chicken pieces (breasts, legs, and so on)


  • In a medium bowl, mix together the thyme, sage, mustard seeds, rosemary, salt, and pepper. Stir in the honey, buttermilk, and green tea. Place the chicken and the marinade in a large resealable bag or lidded bowl then refrigerate for at least 2 hours and up to 24 hours. 
  • Preheat the oven to 425°F (220°C). Line a medium roasting tray with foil. Let the excess marinade drip off the chicken pieces and place the pieces on the prepared roasting tray. Bake for approximately 30 minutes, until the chicken skin is crispy and the meat reaches an internal temperature of 165°F (74°C).