There’s plenty to love about these spicy peppers, but because of their heat, you should be cautious when cutting them. Learn two ways to do it safely.

No matter how you slice them, jalapeños add a zip of flavor to any dish. Though low in calories, they contain vitamins A and C and potassium. Many of their health benefits can be attributed to capsaicin, the compound that gives these peppers their heat. It also happens to be a potent antioxidant with anti-inflammatory properties, which may be why eating chili peppers has been linked to lower rates of death from all causes.

Although they are on the lower end of the Scoville scale, the heat index of peppers, jalapeños can still have a bite, and not only if you eat them. Contact with capsaicin can sometimes cause burning of the skin too, so you want to avoid touching your eyes and nose if you’ve been handling jalapenos, especially the seeds, and wash your hands thoroughly afterward or even wear disposable gloves if you’re very sensitive to capsaicin. The seeds and white membrane inside the pepper have the most concentrated capsaicin, so removing them, as shown in the second method below, can temper the heat. If you like it spicy, though, by all means, keep them in your recipe (as in the first method below, for example)!

Here are two ways to cut these spicy peppers.

Jalapeno poppers are a favorite appetizer and game time snack. While the traditional recipe is made with cream cheese which is high in unhealthy saturated fat, this healthier version uses protein-rich Greek yogurt in its place for a delicious and guilt-free appetizer.

Nutrition per serving: 47 calories, 2g total fat (0.9g saturated fat), 3g protein, 4g carbohydrates, 0.5g fiber, 1.4g sugar (0.1g added sugar), 99mg sodium

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