Homemade Spaghetti Rings with Meatballs

Ingredients

• Nonstick cooking spray
• 225 g (1/2 lb) sweet Italian sausage, casings removed
• 225 g (1/2 lb) 96% lean ground beef
• 2 large egg whites
• 15 g (1/4 cup) plain panko breadcrumbs
• 60 ml (1/4 cup) skim milk
• Meatball seasonings: 1 tbsp Italian seasoning, 1 tsp fennel seeds (optional), 1/2 tsp garlic powder, 1/2 tsp onion powder, 1/2 tsp black pepper and 1/8 tsp crushed red pepper flakes (optional)
• 14 g (1 tbsp) unsalted butter + 1 tbsp olive oil
• 1 small yellow onion, finely chopped
• 3 garlic cloves, finely minced
• Sauce seasonings: 1 tsp black pepper, 1/8 tsp crushed red pepper flakes (optional) and 1/4 tsp kosher salt
• about 85 g (1/3 cup) no-salt-added tomato paste
• 480 ml (2 cups) water
• 240 ml (1 cup) unsalted beef broth
• 225 g (8 oz) dry pasta rings
• 30 g (1/3 cup) finely grated Parmesan, plus a little for serving
• 15 g (1/4 cup) nutritional yeast
• Chopped parsley or basil, to finish

Method

1. Heat the oven to 200°C (400°F). Line a rimmed baking sheet with parchment and lightly coat it with cooking spray.
2. For the meatballs, mix the sausage, beef, egg whites, panko, milk, Italian seasoning, fennel if using, garlic powder, onion powder, pepper and red pepper flakes. Roll into small meatballs and arrange on the sheet.
3. Bake for 10 to 12 minutes, until the centers reach at least 71°C (160°F).
4. While they bake, warm the butter and olive oil in a deep skillet. Cook the onion for about 5 minutes, then add the garlic, pepper, red pepper flakes, salt and tomato paste. Stir for 1 minute.
5. Pour in the water and broth and bring to a boil. Add the pasta rings, lower to a simmer, cover and cook for 10 to 15 minutes, stirring from time to time, until al dente.
6. Stir in the Parmesan and nutritional yeast. Fold in the cooked meatballs and warm through. Finish with herbs and, if desired, a light sprinkle of Parmesan.