QuickTime Pro should be fine. It has export menu options that might be familiar to you from MixEmergency. I would think that the "Medium Quality, Fast encode, 25 FPS" preset would be okay. If you want it small, and only for online, then you also might want to also think about reducing the video's dimensions (maybe to 320 x 240 - which should also make exporting a bit faster, and will give you a much smaller file size).