Slide a plastic trim removal tool under one end, lift gently, then slide it horizontally along the length of the trim piece to the far end. It will pop it out without bending it enought to crack the wood. You can find a few Youtube videos showing it.

 

Same here. You cannot pry it, you have to slip the tool under and move it sideways back and forth a bit then it pops out. DO NOT TWIST THE TOOL! Thats how I chipped mine.

 

Just my 2cents, I applied petroleum jelly to the plastic tabs, before re installing, so I can take them out faster next time.