http://www.ebuyer.com/product/168321
I really like the Asus AM2/AM2+/Am3 boards myself used quite a few now and they have been solid.
http://www.ebuyer.com/product/150466
you could go quad core with the mobo and use the 7300 LE seeing as you dont game
Ive never had a problem using the Live update but it is the riskiest way . Bios updates are so easy now without using windows you just click an F8 and tell it where the bios file is no more AWFlash lol