Nutritious Halloween Meal Idea

Potatoes can be a key ingredient to ensuring kids eat something nutritious and stay satiated on Halloween night. Before the family heads out for Trick ‘r Treating, try Pumpkin and Potato Stew with low-fat milk for a spooktacular meal!

Recipe By: Gina at Running to the Kitchen


For potatoes:

  • 4 large russet potatoes, peeled and chopped
  • 1/2 cup whole milk
  • 2 ounces cream cheese
  • 2 tablespoons unsalted butter
  • Kosher salt and black pepper

For stew:

  • 2 tablespoons olive oil
  • 1 1/2 pounds beef stew meat
  • Kosher salt and black pepper
  • 3 ½ cups cubed baking pumpkin (1/2-inch pieces)
  • 1 large yellow onion, chopped
  • 2 cloves garlic, minced
  • 1/4 cup tomato paste
  • 1 tablespoon butter
  • 1/4 cup all-purpose flour
  • 1 1/2 cups low-sodium beef broth
  • ½ cup whole milk
  • 1 cup frozen peas, plus extra for garnish


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For the potatoes:
Place potatoes in a large pot and cover them with water. Bring to a boil and cook until potatoes are fork tender. Drain and place them in the bowl of a stand mixer (or in a regular bowl and use a handheld mixer or mash by hand). Add the milk, cream cheese and butter and beat until smooth. Season with salt and pepper to taste and set aside.

For the stew:
Preheat the oven to 375°F. Heat the olive oil in a large pot or Dutch oven over medium-high heat. Add the beef, season with salt and pepper, and brown on all sides. Add the pumpkin, onions and garlic and cook until softened, about 10 minutes. Add the tomato paste and mix. Cook for an additional 1 to 2 minutes. Transfer the mixture to a large bowl and return the pot to the stove.

Lower the heat to medium-low and add the butter. Once the butter is melted, add the flour to the pot and whisk for about 1 minute. Add the beef broth and milk and whisk until thickened over a simmer, about 5 minutes. Add the beef mixture back into the pot with the peas and stir to combine. Spoon the mixture into a large cast-iron skillet or baking dish. Bake for 20 to 25 minutes, until the pumpkin is tender and the sauce is bubbling. Remove from the oven and let sit for 10 minutes to cool.

Place the mashed potatoes in a pastry bag or a plastic bag with the end snipped off. Pipe potatoes in the shape of a ghost on top of the stew. Garnish with the peas as the “eyes.”

Calories: 428 Fat: 16g Cholesterol: 77mg Sodium: 296mg Vitamin C: 39% Carbohydrates: 47g Fiber: 5g Protein: 27g Potassium: 1541mg