You can just pry those pieces out. Be careful as they can break easily, so be gentle.
Plastidip works well or you can try a paint like Krylon. They make specific paints for plastics with adhesion promoters.
You'll need to sand the pieces down or scuff them with a scotch bright pad to remove the sheen, so with paint, it's a permanent thing.
Next you'll wash the part in soapy water to remove the dirt. Now dry the part. Finally, you'll need to wipe it down with a tack cloth.
Next is applying your primer. One thin tack coat and one base coat.
After the primer you can apply the color coat, one thin tack coat and two light base coats.
After the base coat you can choose to either apply a clear gloss coat or matte or satin coat. Or before the clear, you may want to sand the part again to rid it of the orange peel (the dimply unsmooth finish that paint does).
Lots of practice on some scrap will help a ton.