Dave,
I don't claim to be an expert but if you don't mind I will throw in my 2 cents and give my personal perspective based on sailing UNI on a number of others cats:-

I offer you two different techniques, however both involve roll tacks and both work well dependant upon execution..

First with the main cleated.
As you go into the tack pull in an armfull of sheet and cleat.
When you come in off the wire as soon as your knees hit the deck uncleat the main because you should already be thru the tack. I think this is the quickest but also the most risky because if your timing is out you are swimming.

Second is similar but the sheet goes into the hand with the tiller.
As you come in you move towards the back of the boat and rotated your tiller arm towards the back of the boat to minimise tha amount of sheet that is eased as you go into the tack.
In both cases the common theme is keeping the main sheeted tight as long as possible and letting it out as soon as you are thru the eye of the wind.

Anyone easing the main before the tack is looking for a slow tack. Both work best when going over the crest of a wave.

Give it ago in lighter air to perfect either technique. Timing is everything.

Good luck.

Regards,
Phill