Here's the overdue update - the new injector #3 totally fixed the rough idling. The tachometer needle sits firm at 750 with no jumps or surprises, and the car no longer shakes madly. Great! Driving the car feels like a dream - thanks for the advice guys.
However I still get P0190 "stalls".
When driving on the road sometimes I'll feel either one or multiple (3-4) jolts with rapid deceleration, as if the car stalls for a split second and then continues on with the MIL and P0190. It always happens after cold starting the car whilst the car has about halfway warmed up to operating temp. Won't happen again until the car has the chance to cool completely.
Not really sure what to make of this and why it always happens at the same time in the heating cycle. I was hoping the new injector would fix it, but nope.
Any ideas? I'm also sometimes getting P0340 "Camshaft Position Sensor A Circuit (Bank 1 or Single Sensor)". This seems to come on immediately when starting the car sometimes and I don't think I've noticed any side effects - maybe some unusual revving? Not sure if related to the P0190.