There are a few decent micro-ATX or SFX power supplies available. However, you may get better results from installing a regular ATX power supply into your micro-ATX case. That is what I did
The difference between an ATX PSU and a micro-ATX PSU, is that the ATX power supply is 1.6" (40mm) deeper than the micro-ATX power supply. The height and width are the same. If your case is deep enough and/or your optical drive is shallow enough to accommodate the deeper power supply, that is probably the best way to go. Something like the Corsair 520HX
would be good, because you would install only the modular cables that you needed, reducing clutter in your cramped micro-ATX case.
For your motherboard selection, I suggest using the AMD 690G chipset. Something like the ASUS M2A-VM would be a good starting point.
i7-4770K, H70, Gryphon Z87, 16 GiB, R9-290, SSD, 2 HD, Blu-ray, SB ZX, TJ08-E, SS-660XP², 3007WFP+2001FP, RK-9000BR, MX518