I heard that a little bit of honey is going to work great

Sugar always works. In fact sugar water is used in the Scoville Organoleptic Test to determine the heat of chiles. Milk, or sour cream i guess, works okay but I think sugar is better.

A pinch of baking soda, add some chopped peeled potato, a teaspoon or so of sugar, and a dolop or two of honey takes out the spice without tasting the sweetness of the honey.

Sugar will lessen the heat and add water lots of water, keep cooking the water off, by that keep adding water until there is very little sauce left (taste and see if it has lost its hottness)

try milk.

Adding olive oil or even milk to it would tone it down. The burning comes from Capsaicin, the chemical in jalapenos and chilies. The olive oil would create a molecular barrier between your mucus membranes and the capsaicin, while milk bonds with it and consumes it.

a couple of splashes of milk
a tiny bit of flower

Plain yogurt, low fat cream cheese, or ricotta cheese will substitute well for sour cream w/o too many calories.

But stir it in after you’ve finished cooking ~ don’t boil it.

water

cheese
more water?