Restore one table from SQL Server data file (.mdf) I stupidly deleted most of the contents of a table in my database. I have a backup of the server which has the .mdf on it. 

I assume I can make a new db and attach the backup .mdf. Then I can select the records from the backup database and insert them into my live database. 

Is there an easier way to do this? Or is that the only way? 

Thanks
Yes, the easiest way is to attach the MDF (if you can). Not all abandoned MDF files are attachable, it depends on how they were detached and what state the server was in when that happened. The proper way to take a backup is BACKUP DATABASE.

There isn't a way that I know of to extract only a single table from a detached MDF file, unless you're really, really comfortable with a hex editor.

So I think you are on the right track - attach your MDF as a different database name, and extract the data from the one table you need. Shark provided the syntax you'll need. However, again, a disk image does not necessarily leave an MDF in a usable state, so without a proper backup, all I can do is cross my fingers for you.