How to recover from 'sudo rm -rf' command?

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http://askubuntu.com – By mistake, I ended up executing rm -rf / command from sudo on my laptop which erased many files before it stopped. Now when I restarted my system , it drops to this prompt: GRUB rescue>_ I am having dual-boot with Ubuntu 12.04 and Windows 7. I request help for the following questions: How do I fix the currently installed Ubuntu without overwriting/erasing the left over files (from rm -rf command)? Is using boot-repair safe? Is there a way to directly go to Windows 7? (HowTos)