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Quicktime Pro (Score:1)
See http://www.apple.com/quicktime/pro [apple.com]
OK, it's not free, but it is available for Windows as well as OS X and only costs about the same as a round of drinks.
You can get very small file sizes - using AAC for audio and H.264 for video a 1m30s screencast with voice over came in at less than 900Kb, of which the audio track was 256Kb.
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