Heat oil in medium sized skillet, sear meat on all sides; place meat in Tender Cooker. Add water, garlic, salt and pepper to skillet. Heat and scrape off any browned meat; pour mixture over meat. Arrange onion and potato on top of meat. Place a single 18 cm circle of foil on top of food. Cover and add regulator guage, microwave on high 30 minutes. Let pressure indicator drop, remove cover. Remove meat and vegies, add flour mixed with a little water, stir, microwave, uncovered, stir once, to thicken juices. (a 400-500 w oven needs an increase of time of 6 min.) That is their recipe I don't do any of the above. My roast is usually one with a lot less fat in in (as little as I can manage when I cut a big piece of meat into roast, steak and stew meat) and is almost always still frozen and so I don't brown it first. I put the meat and water in the cooker, cover and cook on high 20 minutes. When the indicator drops, I add potatoes, onion, carrots, and such seasoning as I want at the time, rinse the rubber ring, replace ring, recover (with pressure cap) and micro on high for 10 minutes. Let pressure drop, thicken juices and enjoy! From Tender Cooker recipe booklet