Or more to the point I'd like to run an atmega328p programmed but removed from the arduino board ( and on board regulator).
Unrelated to your question, FYI, it is not necessary to program the ATmega328 chip in your UNO. You can buy an FTDI USB to TTL Serial converter and use that to communicate with ATmega328 chips that are in breadboarded circuits. Moreover, you can buy ATmega328 UNO chips with the OPTIBOOT BOOTLOADER pre-installed.
When you receive your FTDI USB-to-TTL Serial converter you need to install the correct USB driver. With Win 7, the OS will usually do this automatically as soon as you connect it. There are a variety of types so you need to let the OS tell you which one you have and then "search for the correct driver online".
For the less than $5 that it costs to buy the FTDI converter, you can program as many breadboarded ATmega328 chips as you want , or you can make your own programmer